Skill

12x30s
1 power snatch + 1 overhead squat

We’ll be working on a couple of difficult lifts today using a short interval clock. You’ll have twelve opportunities to complete a power snatch plus overhead squat complex. Grip the barbell wide enough such that the bar rests in your hip crease while standing tall. Start with the bar at mid-shin and ensure your hips and shoulders rise together before aggressively opening your hips to drive the bar overhead. With the bar overhead, reset your stance if needed and descend into squat by sending your hips back. Overhead squats can be a challenging movement when it comes to mobility, so keep the load light and working on mechanics before going heavy.

Workout of the Day

AMRAP in 15 minutes
2-4-6-8-10 …
one-arm alternating devil press
4-8-12-16-20 …
box jumps

We’ll use an ascending rep scheme in today’s workout, starting with two alternating devil presses and then moving to four box jumps. Add two reps of devil presses and four box jumps every round, so your box jumps are always double the amount of your devil presses. In the end, your score will be the number of devil presses in the final round you completed, plus all of the additional reps you scored in your last incomplete round.

standard: 30/20 lb, 24/20″
rx: 50/35 lb, 24/20″
sport: 65/45 lb, 24/20″