Skill
10x45s
1 power snatch + 1 hang power snatch
We'll use a 45-second timer for today's skill work. In each window, do 1 power snatch from the floor plus 1 hang power snatch. Drive up through your hips, keep the bar close, then pull yourself under and catch it overhead with straight arms in a quarter squat. From the hang, start above the knees and repeat. Start light and add weight only while your form holds. The barbell snatch is a demanding lift, so feel free to scale to cleans if going overhead is not in the cards for today.
Workout of the Day
AMRAP in 15 minutes
21 sit-ups
15 kettlebell swings
9 burpees
You'll need an abmat and a kettlebell for today's workout. When you swing the kettlebell, remember to start by bowing forward and opening pp the hips aggressively to drive the kettlebell upward. You want to try to avoid starting by going into a deep squat. To scale the movement, swing the kettlebell to eye level or grab a lighter weight. When it comes to the burpees, we're doing vanilla reps today, so chest to deck and jump and clap overhead. Your score is total rounds plus any additional reps in your last incomplete round.
standard: 28/16 kg
rx: 28/20 kg
sport: 32/24 kg, 12 toe-to-bar