Skill
EMOM for 10 minutes:
Power snatch plus 2 overhead squats

Keep the bar overhead after standing up on the power snatch, then complete 2 overhead squats. Limit your range of motion on the overhead squats so that you’re able to keep the bar locked out, your heels flat, and your chest up; never push for a full depth squat at the expense of good technique.

Workout of the Day
For time:
30-20-10
Front squat
Lateral burpee

14 minute time cap

Pick a light enough front squat weight that you can hang on to an average set size of 10 reps. Settle into a steady pace on both movements until you hit the last 20-30 reps of the workout; if you want to accelerate, that’s the time to do it.

standard: 65/45
rx: 95/65
sport: 115/85
metcon: 6×1:30 on, 0:30 off