Skill
EMOM for 8 minutes:
2 lateral burpees plus one power snatch
plus 2 lateral burpees plus one squat snatch

This skill piece focuses on the same transition and quick set-up techniques as last Tuesday’s work, but increases the complexity and range of motion of the lift. Take an extra beat or two to make sure that you’re balanced and set up for a solid lift before pulling the bar off the floor. You’ll likely need to stay proportionally lighter than last week to stay in control and on time.

Workout of the Day
For time:
21-18-15-12-9-6-3
Alternating dumbbell hang power clean and jerk
Box jump over

15 minute time cap

The hang power clean and jerk is an easier and more efficient movement than something like a full power snatch from the floor, so do your best to hang on for large (possibly unbroken) sets. If the weight feels manageable, there’s no need to drop underneath the dumbbell on the clean or the jerk. Keep a quick pace and precise footwork on the box jump overs.

standard: 35/20 lb DB, 20/12 inch box
rx: 50/35 lb DB, 24/20 inch box
sport: 50/35 lb DB, 24/20 inch box, 24-21-18-15-12-9-6-3 rep scheme
metcon: 3×3:00 on, 1:00 off