• July 03, 2026
  by Matt Pedri
  
  

  Skill

  EMOM for 10 minute
  2 overhead squats
  
  We don’t do overhead squats all that often so if this is a newer skill for you today you’ll want to start nice and light. You’ll take the bar from the floor at the start of each minute which means using either a power snatch or squat snatch to get your bar overhead. If the position of an overhead squat is too difficult to do safely you can choose to do two front squats instead or even just two power snatches and skip the squat altogether.

  Workout of the Day

  5 rounds for time
  200m run
  15 box jumps
  10 toe-to-bar
  
  Today’s workout is for time. There are many ways to scale the toes to bar skill, choose something that feels challenging and has you practicing the cadence of the kip but still keeps you moving through the workout. Box jumps can be scaled by height or to step ups or a lower number of bike calories if you aren’t able to jump.
  
  standard: 20/20″
  rx: 24/20″
  sport: 24/24″, 15 T2B each round

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