Skill
EMOM for 5 minutes:
Hang snatch high pull
Snatch high pull
Snatch (power or squat)

Then

8 minutes of snatching

Start off this Olympic lifting skill session with a simple high pull progression to prime the power development in a tall position at the top of your lift. Once you’ve finished 5 minutes of that sequence you can transition to heavier and less frequent lifts, or keep it lighter and keep practicing the drills. Your coach can help you pick the best path!

Workout of the Day
3 rounds for time:
400 m run
21 box jumps
12 front squats

15 minute time cap

Use a challenging but consistent front squat weight; you should be unsure of whether you’re able to go unbroken, but not convinced that you can’t. Try not to let your runs drag too much, even though your legs will be smoked after the box jumps and squats.

standard: 95/65, 20/12
rx: 135/95, 24/20
sport: 155/105, 24/20
metcon: 3×3:00 on, 1:00 off