Skill
EMOM for 10 minutes:
Squat Snatch

Keep your load and range of motion within safe and sound limits; you should feel comfortable and confident in your balance and positioning before adding weight.

Newer lifters may want to do 2 or 3 reps per minute at a lighter weight to get a higher volume of practice in.

Workout of the Day
AMRAP in 8 minutes:
30/20 calories of bike, row, or ski
20 med ball step ups

Rest 2 minutes

AMRAP in 8 minutes:
20 KB swings
20 med ball step ups

We have another back-to-back 8 minute AMRAP format today. Pick a lighter swing weight that will allow you to move mostly unbroken through the majority of the second AMRAP.

standard: 20/12 kg, 12/8 lb ball, 20/12″ box
rx: 24/16 kg, 20/14 lb ball, 24/20″ box
sport: 32/24 kg, 30/20 lb ball, 24/20″ box
metcon: 8:00 on, 2:00 off, 8:00 on