Skill
Deadlift
3-3-3-3-3
For today’s skillwork, we’ll be working up to a moderate effort set of three deadlifts. Focus on maintaining excellent form throughout each set, ensuring a strong, flat back and engaging your glutes and hamstrings. Increase the weight gradually as you feel comfortable, but prioritize technique over heavy lifting.
Workout of the Day
AMRAP in 15 minutes
10-20-30-40-50 … ∗
alternating dumbbell snatch
∗ 75 double unders after every round
Start the workout with 10 reps alternating each arm and then head over to your jump rope for 75 double unders. After that, you’ll add 10 reps every round to your snatches but maintain 75 double unders after every round. In the end your score will be the last round you completed plus any additional reps in your next incomplete round. Use a dumbbell weight that you can complete large sets of reps unbroken. If you’re new to double unders, try scaling the volume down to 50 or 25. Or give yourself a 90 second time cap before moving on to the dumbbell.
standard: 40/25 lb, drag rope single unders
rx: 50/35 lb
sport: 65/45 lb.
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