Skill
EMOM for 4 minutes:
Two power snatches plus one overhead squat

Then

8 minutes to work up to a heavy power snatch or squat snatch

Use the first 4 minutes to warm up, drill the lift at a lighter weight, and build out the range of motion in your squat. Once you’re in the 8 minutes of free lifting you can slow down the lifting tempo a bit, take more rest, and work up to a max. If you’re newer, feel free to stay on the clock and practice any drill sequences your coach gives you.

Workout of the Day
AMRAP in 10 minutes:
Front rack lunge
At the 0:00 minute mark: 25 clean and jerks before starting your lunges
At the 5:00 minute mark: 50/40 calories before resuming your lunges

It’s pretty important in this workout that you choose a barbell that will challenge you on the clean and jerks. If you get through that first buy-in of 25 reps too quickly you’ll end up lunging for about four minutes straight. That won’t be fun. Bump the weight up just enough that you’re debating singles vs. small sets. Record the total number of lunges that you accumulate.

Share a machine in large classes; one person will do the workout as written, and the other will do the calories at 0:00 and the clean and jerks at 5:00.

standard: 95/65 lb bar
rx: 115/85 lb bar
sport: 115/85 lb bar, 35 clean and jerks, 75/60 calories
metcon: 5×1:30 on, 0:30 off