Skill
Every 45 seconds for 10 rounds:
Power snatch
Focus on landing with your feet in a regular squat stance; it’s easy to let the feet kick wide into a sumo position on the power movements, so do your best not to let that happen today.
Workout of the Day
3 rounds for time:
16 push ups
24 box jump overs
24 kettlebell swings
16 minute time cap
Choose a push up difficulty that never has you reduced to doing one at a time. Stay steady and focused on the box jump overs, and then try to hang on to slightly larger sets than you might otherwise on the kettlebell swings; the rx weight isn’t too heavy today, so push the volume a bit.
standard: 20/12 inch box, 16/12 kg KB
rx: 24/20 inch box, 24/16 kg KB
sport: 24/20 inch box, 28/20 kg KB
metcon: 3×3:00 on, 1:00 off