Skill
Every 45 seconds for 8 rounds:
3 touch and go power snatches

Keep the weight relatively light today. We’re hitting these in the workout tomorrow, so this is a chance to practice smooth and efficient cycling technique, rather than to work up to a max. The 45 second interval will be tight!

Workout of the Day
4 rounds:
1:20 of calories
1:20 of single dumbbell push presses
1:20 of rest

At the beginning of each interval, including the rest, complete 20 double unders.

Select a jump rope volume and difficulty that you can always finish in 20 seconds or less. No need to alternate arms each rep on the push press, but do try to split the work evenly throughout the rounds. Go hard on your machine! Add up all of your calories and push presses at the end of the workout.

standard: 35/20
rx: 50/35
sport: 50/35, drag rope doubles
metcon: 4×2:40 on, 1:20 off