Skill
Every 90 seconds for 8 rounds:
8/6 calories
2 power snatches, dropping from the top

Practice dropping from overhead and quickly resetting for your next rep on the power snatches. Try to get right onto your barbell after the 8/6 calorie buy-in each round.

Workout of the Day
4 rounds:
1 minute of wall balls
1 minute of medicine ball sit ups
1 minute of calories
1 minute of rest

Try to open each minute of wall balls with a very large set; you might surprise yourself with how many reps in a row you can get. Keep a steady pace on the medicine ball sit ups, and then try to push the pace just a little bit on the machines each round.

standard: 12/8
rx: 20/14
sport: 30/20
metcon: 4×3:00 on, 1:00 off