Strength
Snatch Grip Push Jerk + OHS + Snatch Balance
Build to a heavy 1+1+1 for the day without missing. If there is time remaining you may use your top weight to hit a couple extra snatch balance singles.
*Pause for :02 in jerk receiving position, bottom of OHS, and bottom of snatch balance.
Notes
Make sure you [practice lowering the bar to your shoulders safely on every single set, even with the empty bar. This is essential to safely and confidently lowering the bar to your shoulders with heavier weights.
Conditioning
EMOM 15
1 – 12-15 calories
2 – 40 double unders
3 – 10 sandbag lunges
Notes
The metcon today is an EMOM with calories, double unders, and sandbag lunges. You will complete a total number of 5 rounds of these movements.
Calories should take no longer than about :45. If this sounds unsustainable across the workout, consider lowering the calories to 10-12.
Double unders should take no longer than :40. You may lower the number of double unders or go to single unders.
Sandbag lunges should be done at a challenging weight, but try to stay unbroken across the EMOM.