Skill
EMOM for 10 minutes:
15 double unders plus one power snatch

We’re repeating last week’s jump rope/lift format with the snatch instead of the clean and jerk this week. Just like last week, the goal is a fast and very easy jump rope set plus a quick transition into your lift. It’s ok to go heavy, as long as you’re able to get the bar off the floor within about 5 seconds of finishing your jump rope set.

Workout of the Day
For time:
10-9-8-7-6-5-4-3-2-1
Thruster
Burpee Box jump

Use a barbell weight that lets you finish each round in no more than two quick sets. Scale the burpee box jump by reducing the height of the box or eliminating it all together. This has the potential to be a quick workout, so if you’re confident on both the movements then either push for an aggressive pace, scale up to the sport weight, or both.

15 minute time cap

standard: 75/55 pound bar, 20/12 inch box
rx: 95/65 pound bar, 24/20 inch box
sport: 115/85 pound bar, 24/20 inch box
metcon: 5×1:40 on, 0:20 off