Skill
AMRAP in 8 minutes:
8 toes to bar
4 dumbbell snatches (right arm)
4 dumbbell snatches (left arm)
4 lateral burpees over the dumbbell
Rest 20-30 seconds

We’re doing two things with this skill work: getting some toe-to-bar practice, and working on the details of tomorrow’s open workout. We typically do our dumbbell snatches alternating, so get used to hanging onto the dumbbell for consecutive reps on the same arm. As always, touch both heads of the dumbbell to the ground at the bottom. For the lateral burpees, just treat the dumbbell like you would a barbell, focusing on jumping over and not around it. Keep your pace sub-maximal!

Workout of the Day
AMRAP in 7 minutes:
75 drag rope single unders
15 hang squat cleans

Rest 3 minutes

AMRAP in 7 minutes:
75 drag rope single unders
20/15 calories

Keep your barbell light enough that you never have to break the hang squat cleans into more than two sets. Scale the jump rope to take less than a minute, and push the pace on the calories! Record your two AMRAPs separately on the whiteboard and in SugarWOD.

standard: 65/45
rx: 95/65
sport: 115/85
metcon: 7:00 on, 3:00 off, 7:00 on