Skill
12x45s
1 power snatch with a 2-second pause at the knee + 1 hang power snatch
Today’s skill work is a difficult two position snatch drill. Start by pulling the bar from the floor with your hips and shoulders rising together. Pause briefly at the knee before creating vertical drive by aggressively opening your hips. Reset your stance and safely lower the bar to the hang position before starting the second snatch.
Workout of the Day
with a clock set for 12 minutes
1 minute of rowing for calories
1 minute of box jumps
2 minutes of rowing for calories
2 minutes of box jumps
3 minutes of rowing for calories
3 minutes of box jumps
Your workout today features an ascending interval time format where you’ll work for 1, 2 and then 3 minutes at each of two stations. Consider that your first couple of rounds are just a warm up so be careful not to go all out in those first few minutes. In the end your score is your total number of reps across all six stations.
standard: 20/20″ box
rx: 24/20″ box
sport: 24/20″ box
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