Skill
EMOM for 6 minutes:
Hang power snatch plus slow pull power snatch

EMOM for 6 minutes:
Slow pull power snatch plus power snatch

The first drill sequence will let you practice excellent positioning above the knee with the hang snatch, and then maintain that positioning through full range of motion with the slow pull power snatch.

The second drill sequence will let you practice that positioning at a manageable speed on the first rep, then give you a chance to hit the movement at full speed while keeping that positioning.

Choose weights that keep your technique crisp and consistent.

Workout of the Day
AMRAP in 20 minutes, with a partner:
15/12 calories
15 wall balls

One partner completes their calories and wall balls while the second partner rests. Switch after the wall balls. Record total rounds completed (10 total rounds = 5 per person).

Push the pace on the machine, and then try to hang on during the wall balls. You and your partner should ideally share a machine.

standard: 12/8 lb
rx & sport: 20/14 lb
metcon: 8×2:00 on, 0:30 off