Skill
EMOM for 10 minutes:
Power snatch plus squat snatch

Just like Tuesday’s clean work, the focus here is on maintaining a consistent stance from one lift to the next while pushing the depth in the receiving position. Be sure that you’re staying within the limits of your flexibility; snatching will test those limits, but it should never be used to try to dynamically gain flexibility. Stretch to gain flexibility, then snatch to take advantage of it.

Workout of the Day
10 rounds:
1 minute of kettlebell swings
1 minute of wall balls

At the start of each minute, complete 5 burpees. Record your total number of swings plus wall balls at the end of the workout.

Happy Birthday, Collette! This workout is one of her favorites! Got a birthday coming up? Email Alex at [email protected] to make a request!

Pick a manageable swing weight for this one! This is a 20 minute workout, so you don’t want to be struggling with any of the 3 movements right out of the gates. If 5 burpees per minute (100 total) is too much for you, drop the number down to 4 or 3.

standard: 16/12 kg KB, 12/8 lb ball
rx and sport: 24/16 kg KB, 20/14 lb ball
metcon: 10×1:00 on, 1:00 off