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
for time
50 crossovers
50 sit-ups
50 alternating dumbbell snatches
50 box jumps
50 alternating dumbbell snatches
50 sit-ups
50 crossovers
Spend some time practicing crossovers with your jumprope before the workout starts. If this skill still eludes you feel free to stick with singles or even double unders instead! With a high rep workout like this you’ll want to be fairly comfortable with the dumbbell and box height that you choose. Reps can always be decreased to 40 or even 30 of each movement if you are worried about the volume. You’ll have a 15 minute cap there to help you out just in case. Join us in wishing Linda a very Happy Birthday today!
15 minute cap
standard: 35/20 lb, step ups
rx: 50/35 lb., 24/20″
sport: 65/45 lb., 24/20″
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