Skill

EMOM for 8 minutes:
2 power snatches, dropping the bar between reps

We’re practicing keeping a consistently strong drive across 2 reps of the power snatch today; drop the bar and take a few seconds before your second rep, then stay tight and focused to get it overhead again.

Workout of the Day

4 rounds for time:
16 overhead lunges
20 sit ups
200 meter run

16 minute time cap

Pick a barbell that lets you finish the 16 overhead lunges in no more than 2 sets fresh. If the overhead lunge is a sketchy movement for you because of shoulder inflexibility, then take it down to a front rack lunge. Push the pace on the sit ups and the run!

standard: 85/55
rx: 115/85
sport: 135/95
metcon: 4×2:30 on, 0:30 off