Skill
EMOM for 10 minutes:
Squat snatch plus power snatch

Your landing stance should be the same in both lifts here; focus on treating the power snatch like a squat snatch that just isn’t as deep, using the squat snatch as a primer for that focus.

Workout of the Day
AMRAP in 15 minutes:
200 m run/row/ski or 500 m bike
20 med ball sit ups
20 wall balls

Pick a wall ball weight that lets you finish in no more than 2 or 3 sets.

standard: 14/10
rx: 20/14
sport: 30/20, toes to bar instead of sit ups
metcon: 5×2:00 on/1:00 off*

*The metcon option (short for metabolic conditioning) is a new alternative to the workout of the day. It is a simple interval that takes the same amount of time as the class workout, and is meant to be done in-class, on the workout clock, after participating in the warm up and skill work. It can be done on the bike, rower, or ski erg, and is intended as a low-impact option for anyone who needs it, whether because of injury, preference, or the rhythm of their training cycle. Talk to your coach or reach out to Alex if you have any questions about how or when to incorporate this option, and happy cardio!