Skill

Every 45 seconds for 10 rounds:
Hang power snatch
Power snatch

Focus on full extension on the hang power snatch, and then keep that same degree of extension on the power snatch from the floor on rep two. You have a short interval and a lot of hang power snatches in the workout, so save plenty of gas in the tank.

Workout of the Day

5 rounds for time:
15 hang power snatches
25 sit ups

16 minute time cap

Choose a light weight for this one; you’re doing 75 total reps of the hang power snatch, and that’ll be a substantial tax on your grip, shoulders, and legs. You should be able to do a round unbroken at some point during the workout.

standard: 55/45
rx: 75/55
sport: 95/65
metcon: 5×2:00 on, 1:00 off