Skill: Dependent on the athletes ability, but the goal is to work on cycling some squat snatches and improving Rope Climb efficiency. Advanced athletes can accumulate volume and use light loads focusing on being smooth/fast with snatches and beginner/intermediate can focus on really just learning and becoming more comfortable with the movements.
Metcon: Quality interval work today. These workouts are great for burning fat and allow our athletes to sustain intensity because the movements are not super demanding.
Mixed Skill Work
5 Sets of:
1a) Squat Snatch
1b) Rope Climb
5 Rounds of 40 work/20 rest for quality:
1a) Double Unders or attempts
1b) SDHP (53, 35)
1c) Russian Twists w. a plate (25, 10)
1d) Mountain Climbers, 2 count
1e) KBS (53, 35)