Skill
Every 30 seconds for 20 rounds:
1 Power snatch
Today’s skill is a repeat interval and includes a large number of reps of the always difficult power snatch. Practice speed under the bar and focus on an aggressive pull, explosive upward drive and ensure a stable catch position for every rep. Keep the weight light to prioritize mechanics, or build gradually only if your form remains perfect throughout the later rounds.
Workout of the Day
AMRAP in 15 minutes
30 wall ball shots
10 alternating devil press
This workout will be a challenge but we know you’re up for it! Grab a wall ball and a dumbbell and stay focused as you work through each set. Both movements can be scaled by using a lighter weight or even leaving the dumbbell out of the devil press altogether and just doing burpees.
standard: 16/12 lb., 30/20 lb.
rx: 20/14 lb., 50/35 lb.
sport: 20/14 lb., 65/45 lb.