Skill
E2MOM for 10 minutes
7 back squats
For today's skill work you'll do 7 back squats every 2 minutes for 10 minutes. Work up to a heavy set of 7 for the day, or pick one weight and hold it across all five rounds. Brace your core before each rep, keep your chest up, and drive through the floor to stand up. If you are going heavy, talk to the coach about getting spotters.
Workout of the Day
5 rounds of 3 minutes on 1 minute off
200m run
20 alternating dumbbell snatch
max reps push-ups
This workout is 5 rounds of 3 minutes on and 1 minute off. Each round is a 200m run, then 20 alternating dumbbell snatches, then max reps of push-ups with whatever time is left. Use a dumbbell weight that allows you to knock out large sets of snatches with. The entire set doesn't need to be unbroken, but ideally, you are getting all 20 reps done in around a minute so you can move on to the push-ups with plenty of time. When it comes to push-ups, hold the full range of motion as fatigue sets in rather than shortening the range to keep moving .
To scale, go lighter on the dumbbell and drop to your knees on the push-ups so you can maintain a consistent pace. For the run, you could shorten it or swap out a bike if running isn't happening today. You will have five periods to work, and your score is the total number of reps across all five cycles.
standard: 40/25 lb
rx: 50/35 lb
sport: 65/45 lb