Skill
Every 45 seconds for 12 rounds
2 power snatches
choose one weight for all 12 rounds or add weight as you go to work up to a moderately heavy double for the day. You can choose to go touch and go or do two quick singles. Whatever you choose make sure you can complete both reps in about 20 seconds.
Workout of the Day
AMRAP in 15 minutes
50 sit-ups
35 wall ball shots
200m run
The set sizes are on the larger size for today’s workout. Scale accordingly so that you can keep moving. 50 sit-ups in a row will hit harder than the same number spread out so plan to decrease the number each round if needed.
standard: 14/10 lb
rx: 20/14 lb
sport: 20/14 lb. 50 wall balls per round
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