Skill
EMOM for 10 minutes:
Hang snatch high-pull + slow pull snatch high-pull + slow pull power snatch

We’ve got a complex drill sequence today, so keep it light. The focus is on developing speed and positioning from above the knee instead of rushing off the floor. Get a feel for the proper pulling position on the first rep, hit that same position from the floor on the second rep, and then follow through to your finish on the third.

Workout of the Day
AMRAP in 15 minutes:
200 m run
15 lateral burpees
10 overhead lunges

The weight on the lunges today is on the heavier side; pick something challenging that you can still get done in two sets with solid form each round.

standard: 75/55
rx: 115/85
sport: 135/95
metcon: 5x 2:00 on, 1:00 off