Skill

12x30s
2 power snatches

We’re practicing keeping a consistently strong drive across 2 reps of the power snatch today. Keep the bar light and practice performing your reps as “touch and go”. If you do decide to bump up the weight you can guide the bar to the floor and take a few seconds before your second rep and repeat the movement or increase in small increments as you go.

Workout of the Day

AMRAP in 20 minutes
400m run
21 kettlebell swings
12 burpee box jumps

For the swings, choose a weight you can complete in two to three sets. Find a steady rhythm on the burpee box jumps but try to move quickly to reduce the time spent there. To scale, reduce the run distance or swap for a machine, lower the kettlebell weight or height, and perform standard burpees with step-ups if jumping is an issue.


standard: 24/16 kg, 24/20″
rx: 28/20 kg, 24/20″
sport: 32/24 kg, 24/20″