Skill
Every 45 seconds for 10 rounds:
Squat snatch
We’re practicing snatches on a shorter clock than our regular EMOM timer, so plan out your weight jumps ahead of time and have the plates on hand to quickly load between your reps. Do your best to stay on the clock, but feel free to get relatively heavy with it as long as your form doesn’t suffer and you don’t lag behind.
Workout of the Day
4 rounds for time:
8 strict presses
16 front rack lunges
200 meter run
16 minute time cap
Make sure that you’re paying attention to the limiting factor when you choose your weight today. You’ll be using the same barbell for the strict press and the front rack lunge, so don’t load it so heavy that one of the movements grinds to a halt. Neither movement should ever take more than two sets to complete.
standard: 65/45
rx: 95/65
sport: 115/85
metcon: 4×2:30 on, 0:30 off