Skill
12×45 seconds
2 power cleans (not touch-and-go)

Practice dropping the bar from the top and quickly resetting for your second rep today. The weight will be lighter, and the setup time for each lift should feel more like you’re doing a conditioning workout than a skill piece.

Workout of the Day
AMRAP in 12 minutes:
200 m run
20 alternating dumbbell hang power snatches

We’re keeping the dumbbell at the hang for this workout; use a weight that lets you make it through all 20 reps in one or two sets each round.

standard: 35/20
rx: 50/25
sport: 15 barbell hang power snatches, 75/55
metcon: 12x 0:45 on, 0:15 off