July 08, 2025

Skill

EMOM for 10 minutes:
Slow pull power snatch

It should take you about 3 seconds before your barbell is above the knees with the slow pull variant of the power snatch. The focus here is on good positioning and developing your power higher up in the movement. Feel free to go heavy as long as the slow pull cadence doesn’t suffer.

Workout of the Day

5 rounds for time:
15 kettlebell swings
45 double unders

10 minute time cap

Use a kettlebell weight light enough that any individual round unbroken wouldn’t be too much of a problem. 5 rounds may start to stack up though. Modify the volume and difficulty of the jump rope to take no more than about 45 seconds to a minute, even when you’re tired.

standard: 16/12
rx: 24/16
sport: 28/20, drag rope double unders
metcon: 5×1:00 on, 0:30 off