Skill
EMOM for 10 minutes:
2-4 lateral burpees
1 power snatch

The timing and format of this power snatch work is the same as Monday’s clean and jerk practice; scale the burpees so that you finish in under 15 seconds, and get right on the lift from there.

Workout of the Day
4 rounds:
1:20 kettlebell swings
1:20 ring dips
1:20 calories

We have slightly longer work intervals and no programmed rest interval in this circuit, so adjust your pace down just a little bit so that you can hold steady across all 4 rounds. Choose a swing weight that you can hang onto for sets of 5-10 throughout, and modify the dips with a band if needed.

standard: 16/12 kg
rx: 28/20 kg
sport: 32/24 kg
metcon: 3×2:40 on, 1:20 off