Skill
15 minutes to work up to a heavy snatch
Take your time lifting at your own pace today; the idea is to gradually work up to a heavy single or one rep max snatch (squat or power) over 15 minutes, completing a lift every 1-3 minutes. If you’re newer, keep the weight light and lift closer to once per minute.
Workout of the Day
5 rounds:
40 seconds of thrusters
20 seconds of rest
40 seconds of calories
20 seconds of rest
Use a very challenging weight on your thrusters today; it should be heavy enough that you’re forced to break it into smaller manageable sets. Practice pausing in the overhead position for just a moment to catch your breath if you’re looking for a place to do it. Add up all of your thrusters and calories at the end of the workout.
standard: 85/55
rx: 115/85
sport: 135/95
metcon: 10×0:40 on, 0:20 off