Skill
EMOM for 3 minutes: Two power snatches plus one squat snatch
EMOM for 3 minutes: One power snatch plus one squat snatch
EMOM for 3 minutes: One squat snatch

As the power snatches drop out of the complex, add a little more weight. Feel free to hit these sets as either singles or touch-and-go, but do try to stick with whichever option you choose throughout all of the rounds. If you aren’t able to hit a full depth squat snatch because of flexibility restrictions, see if you can at least make those reps a tiny bit lower than the ones meant to be power snatches.

Workout of the Day
3 rounds:
90 seconds of strict pull ups
90 seconds of push jerks
90 seconds of calories (row, bike, or ski)
90 seconds of rest

Use a barbell weight that lets you hit a couple sets of 5-10 reps every interval. Scale your strict pull ups so that you’re able to get at least 10 reps every round. It’s ok if that movement is a little slower and more challenging.

standard: 75/55
rx: 115/85
sport: 135/95, bar muscle ups instead of strict pull ups
metcon: 3×4:30 on, 1:30 off