Skill
EMOM for 4 minutes:
Squat snatch

Then:
8 minutes to work on squat snatching

Work up to a heavy single during the 8 minutes if you’re comfortable with the lift, or keep it lighter and practice technique and drill work assigned by your coach. Always work well within the limits of your shoulder flexibility on these lifts; stretching is where you should push your flexibility, not dynamic heavy lifting!

Workout of the Day
AMRAP in 15 minutes:
9 toes to bar
12 single arm overhead lunges (one dumbbell)
15 box jumps

Scale the target range of motion on the toes to bar so that you can finish most rounds in 3 quick sets. Switch arms whenever you’d like on the overhead lunges, as long as you’re getting a roughly even amount of work on both sides. If you’re looking to move quickly on this workout, then focus on efficient technique and very smooth, very quick transitions from one station to the next.

standard: 35/20 lb DB, 20/12 inch box
rx: 50/35 lb DB, 24/20 inch box
sport: double DB OHL: 2×40/25 lb DB, 24/20 inch box
metcon: 5×3:00 on, 1:00 off