Skill
6 rounds, each for time:
12 alternating dumbbell power snatches
12 lateral burpees over the dumbbell
Rest about 90 seconds between rounds
Your coach will give you about 15 minutes to get through this sprint work. Use a light enough weight that you can complete every round of snatches unbroken, and move quickly without losing range of motion or secure technique. Push the pace on the lateral burpees, check your time after each round, and record the slowest of the six to SugarWOD.
standard: 35/20
rx: 50/35
sport: 50/35, 16 snatches and 16 burpees
Workout of the Day
AMRAP in 8 minutes:
20 double unders
5 front squats
Your front squat weight should be light enough that you can do most of the rounds unbroken, but heavy enough that it starts getting really nasty and takes a bit of rest. If you’re strong on the movement, bump up to the sport weight! Choose a jump rope scaling option that lets you finish in 30 seconds or less each round.
standard: 95/65
rx: 135/95
sport: 155/105
metcon: 4×1:40 on, 0:20 off
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