Skill
EMOM for 10 minutes
1 squat snatch + overhead squat

You’ll have ten minutes today to work on one squat snatch plus one overhead squat every minute. If you struggle with both of these movements you can either keep the bar very light and work through the full range of motion or practice two good power snatches focusing on catching the bar above a squat.

Workout of the Day
AMRAP in 12 minutes
15 Kettlebell swings
21 Medicine Ball Sit-Ups

We’re keeping it simple and ending the week with a straight forward couplet. Grab a kettelbell and a medicine ball today for today’s AMRAP. Plan to pick a kettlebell that you can swing comfortably even when you are fatigued. It is totally ok to have to break up the fifteen reps as the workout goes on. Do your best to focus on quick transitions and catch your breath as you chip away through the sit-up reps.

standard: 24/16kg, 12/8 lb
rx: 28/20 kg, 20/14 lb
sport: 32/24 kg, 30/20 lb
overachiever: 40/28kg, 30/20 lb