Skill
EMOM for 10 minutes:
Hang power snatch plus power snatch plus overhead squat

Find strong positioning from the hang, and then replicate that positioning from the floor. Only squat as low as your flexibility will allow. Keep the weight within a range that lets you feel confident across all ten sets of this complex.

Workout of the Day
4 rounds:
1 minute of calories
1 minute of push ups
1 minute of hang power cleans
1 minute of rest

Use a hang power clean weight that lets you hit sets of about 5-8 throughout the workout. This is a great chance to go for a more challenging push up difficulty than you’d normally tackle; the 1 minute interval means that you won’t get stuck on the movement for any longer than if you chose an easier scaling option.

standard: 75/55
rx: 115/85
sport: 135/95, handstand push ups (kipping or strict)
metcon: 4×3:00 on, 1:00 off