Skill
EMOM for 10 minutes:
Slow pull power snatch with a 2 second freeze in the catch, plus power snatch.

The first rep of this complex is very focused on positioning; be patient with a three second pull off the floor, and then do your best to stay balanced in the catch for a full two seconds. For the second rep, try to replicate the positioning of the first without the slow tempo and pauses. Feel free to drop the bar between reps.

Workout of the Day
4 rounds:
1 minute of lateral burpees
30 seconds of deadlifts
1 minute of calories
30 seconds of rest

Happy birthday, Yuriko! Yuriko’s only request was deadlifts for her birthday workout, so please don’t blame her for how nasty the rest of it is.

If classes are large, have one group stagger by 90 seconds (starting their workout when group one gets on the machine) and be sure to program enough intervals in the clock.

Pick a deadlift weight that lets you hit one or two sets of 5 to 10 reps in your thirty seconds. Don’t get sloppy! Push the pace on the burpees and calories.

standard: 115/85
rx: 185/135
sport: 225/155
metcon: 8×1:00 on, 0:30 off