- June 09, 2026
Skill
12x45s
1 power snatch with pause at the knees
Today is a great day to dial in your snatch technique. Focus on a controlled pull from the floor before pausing at the knees. After the pause drive through the floor to send the bar overhead in one smooth movement. Pull yourself slightly under the bar to catch it and make sure your punch out and drop under happen simultaneously.Workout of the Day
AMRAP in 15 minutes
5 strict pull-ups
10 weighted step ups
Focus on finding a steady pace today that you can maintain for most of the 15 minutes. Choose an option for your pull ups that is challenging but also allows you to keep moving. Make sure to complete full range of motion reps even when you are fatigued. Choose one dumbbell for the step ups. You can hold your dumbbell in any way you’d like. Try to drive through the leg you are stepping up with so that you are doing as much work with that leg as possible. Alternate legs for each rep.
standard: 40/25 lb
rx: 50/35 lb
sport: 65/45 lb