Skill
EMOM for 10 minutes:
Slow pull squat snatch plus squat snatch

Your barbell should take about 3 seconds to get from the floor to the liftoff point above your knees on the first rep. The intent is to practice precise positioning and force you to develop power high up in the lift. Do your best to translate those mechanics from the first slow rep to the second regular-speed rep.

Workout of the Day
AMRAP in 10 minutes:
20 double unders
3 front squats

If you don’t have a well-developed clean and front squat, consider dropping the weight and bumping up the number of reps per round (standard is 75/55 for 9 reps). Otherwise, you should be selecting a weight that you’re just barely able to do unbroken for the majority of the workout. It will be normal to have to catch your breath and collect yourself after your double unders before starting your front squats.

standard: 75/55, 9 front squats instead of 3
rx: 155/105
sport: 185/135, drag rope
metcon: 5x 1:20 on, 0:40 off