Skill
EMOM for 10 minutes:
15 double unders
2 power snatches (singles)

Modify the jump rope difficulty so that you can always finish in 10 or 15 seconds. Transition quickly from the jump rope to the power snatches, and try to get them done with no more than about 5 seconds between reps.

Workout of the Day
5 rounds:
45 seconds of power snatches
15 seconds of rest
45 seconds of calories
15 seconds of rest

Use a very light and manageable weight on your power snatches; you should be able to hit quick sets of 5-10 without losing proper positioning. Be sure to drop your hips as your reach for the ground each rep so that you aren’t stressing your lower back. Pace this workout like a 10 minute AMRAP so that you don’t end up expecting more recovery in the 15 seconds than you actually get.

standard: 55/45
rx: 75/55
sport: 95/65
metcon: 10×0:45 on, 0:15 off