Skill6 rounds:
15 seconds of hang power snatches
45 seconds of rest
15 seconds of lateral burpees
45 seconds of restWe’re working on barbell cycling and burpee speed here. Do your best to hang on to the bar for the full 15 seconds, and practice a quick and efficient wind up from the overhead position. Move as fast as is safely possible on your burpees! Record the sum of all your power snatches and burpees. Note that this skill work has an rx weight below.standard: 55/45
rx: 75/55
sport: 95/65
Workout of the Day4 rounds:
1 minute of sit ups
1 minute of kettlebell swings
1 minute of calories
1 minute of restTry to keep a steady intensity across this whole workout, even if you went hard on the skill work. If you’re looking to push it, then the machine is the place to do that. Scale your kettlebell to a weight that has you doing 10-15 in a set.standard: 16/12 kg
rx: 28/20 kg
sport: 32/24 kg
metcon: 4×3:00 on, 1:00 off