Skill
EMOM for 10 minutes:
Snatch Pull plus Power Snatch
Use the snatch pull to prime yourself on good positioning and a powerful extension, then try to carry that over into the power snatch on rep two. Feel free to go heavy as long as your form doesn’t start breaking down (back the weight up if it does).
Workout of the Day
AMRAP in 8 minutes:
30 crossovers
10 hang power snatches
Use a light enough weight on the barbell that you can hold onto unbroken sets of ten for one or two rounds. If the rx weight is light enough that you could go unbroken the whole workout, consider bumping up to the sport weight. Modify the jump rope volume and difficulty to take no more than about 30-45 seconds per round.
standard: 55/45
rx: 75/55
sport: 95/65
metcon: 4×1:40 on, 0:20 off