Skill

12x45s
2 power snatches

You can choose to complete your two lifts as quick singles or a touch and go set. Focus on a controlled pull from the floor, explosive hip drive and a quick turnover as you lock out the bar overhead.

Workout of the Day

3 rounds of 5 minutes on 1 minute off
400m run
100 double unders
max reps alternating devil press

Spend some time before the workout practicing double unders and coming up with a plan for yourself that will challenge you but also leave you with plenty of time with the dumbbell in each round. You’ll want to budget (roughly) 2-2:30 for the run, 1:30 with the jump rope and then the remainder of your time doing devil press. Make sure to adjust the jump rope reps or the run if needed to guarantee time at your dumbbell!

standard:40/25 lb.
rx: 50/35 lb.
sport: 65/45 lb.