Skill
EMOM for 5 minutes:
Hang snatch plus snatch (squat or power on both)

Then, 8 minutes to work on snatches at your own pace

Use the first 5 minutes to prime the basics of the movement and gradually work up in weight. The last 8 minutes will not be on an interval, so you’ll have time to rest longer between lifts if you’d like to get heavier. Newer lifters should take the chance to get feedback and specific drills to practice from their coach.

Workout of the Day
AMRAP in 12 minutes:
6 front squats
6 overhead lunges
6 front squats
20 drag rope single unders
20 drag rope double unders
20 drag rope single unders

Scale your weight so that you can maintain 6 reps at a time throughout the 12 minutes. If you’re able to string the segments together, even better! If you’re feeling strong, try coming out of the 6th front squat into a thruster to directly transition the bar overhead and start your lunges.

The drag rope double under is a very tough movement, but avoid spending more than a minute per round on those twenty reps. Advanced jump ropers can try hitting the whole round of 20-20-20 unbroken.

standard: 65/45, regular jump rope (same skills and rep scheme)
rx: 95/65
sport: 115/85
metcon: 6×1:20 on, 0:40 off