Skill
6 rounds:
1 minute to complete:
12 alternating dumbbell power snatches
Max lateral burpees over dumbbell in remaining time
90 seconds of rest
We’ll be on 60 second/90 second interval clock for this skill work. Be smooth and consistent on your dumbbell snatches, then push the pace hard on the lateral burpees. You’ll likely have about 30 seconds to accumulate burpee reps each interval. Add up all your burpees at the end of the skill and record to SugarWOD.
standard: 35/20
rx and sport: 50/35
Workout of the Day
AMRAP in 9 minutes:
200 meter run
16 goblet lunges (one dumbbell)
12 toes to bar
Scale the toes to bar so that you can complete the 12 reps in no more than 3 or 4 quick sets. Use the same dumbbell for your goblet lunges that you used for your dumbbell snatches in the skill work. Dial back the intensity on this if you went really hard on the skill.
standard: 35/20
rx and sport: 50/35
metcon: 3×2:30 on, 0:30 off