Skill
EMOM for 10 minutes:
Hang snatch high pull
Slow pull snatch high pull
Power snatch

Use the two high pulls to focus in on proper positioning in your jump, and then follow through with a fast drop under the bar in the power snatch.

Workout of the Day
3,4, or 5 rounds for time, with a 16 minute time cap:
200 m run
16 dumbbell steps ups
12 devil presses

You’ll be picking your target round count at the beginning of the workout today, and calling time when you finish. It’s ok to play it by ear and see where you end up as you approach the time cap, but it’s good pacing practice to shoot for a specific target.

standard: 35/20, 20/12, 3 rounds
rx: 50/35, 24/20, 4 rounds
sport: 50/35, 24/20, 5 rounds
metcon: 8×1:30 on, 0:30 off