Skill
Every 50 seconds for 10 rounds:
Hang power snatch
Slow pull power snatch

We’re hitting the same drill sequence on the power snatch that we did on the power clean on Wednesday. Keep the second rep slow and be patient on initiating the explosive portion of the lift; the goal of this drill is to establish good positioning on the first rep, and then repeat that positioning on the second rep. The interval is just a little bit tight than usual, so keep that in mind when adding weight.

Workout of the Day
AMRAP in 16 minutes:
400 m run
21 deadlifts
12 toes to bar

Now that the rain has subsided, we can run again! Pick a deadlift weight that you can finish in at most 3 sets each round. Mind your grip and your palms on the toes to bar; they’ll be pretty toasted after a few rounds, and switching to V-ups is always a preferable alternative to slipping or tearing.

standard: 95/65, V ups
rx: 155/105
sport: 185/135
metcon: