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Skill

10×3 strict pull-ups with pause at the top of each rep

WOD

5 rounds for time

21 air squats
15 power snatch 75/55 lb
9 lateral burpees over the bar

Workout notes

Today’s workout is a time priority triplet with two bodyweight movements and a light weight but complex weightlifting movement.  Air squats may seem simple but pay some attention to the mechanics of your movement.  Keep your torso upright throughout your full range of motion.  Push your knees out and keep them tracking over your feet for every rep.  For the snatches use a load you can complete each round of fifteen in at least two to three sets.  If you are forced to perform single repetitions with the barbell you have gone too heavy.  Burpees will be most difficult if you shoot your legs backwards then forwards without stepping back or up. Perform a lateral jump over the bar and quickly drop down for your next rep.  Scale the burpee to step overs at a quick pace if the jump is not happening today.[/vc_column_text][/vc_column][/vc_row]