Skill
EMOM for 10 minutes:
Hang snatch pull
Hang power snatch

Target 75-80% of your max power snatch.

We’re going back to the basics to focus on generating power from the hip. Focus on a strong and tall extension on the hang snatch pull, and then keep that same speed and positioning on the hang power snatch.

Workout of the Day
5 rounds for time:
200 meter run
12 front squats

15 minute time cap

Pick a challenging weight for your front squat, but one that never takes more than 2 or 3 quick sets to work through. You can squat clean the first rep of every set, and you’ll save a good bit of energy doing so. Keep a quick pace on the run rather than using it as recovery; if you’re able to do the front squats fast and unbroken, then the speed and intensity in this workout will be found in a quick run and quick transitions.

standard: 95/65
rx: 135/95
sport: 155/105
metcon: 5×1:30 on, 0:30 off