Skill

EMOM for 5 minutes:
Squat snatch
then
8 minute to work up to a heavy squat snatch

Keep your weight under 75% in the first 5 minute EMOM, then feel free to load up to a heavy single or 1 rep max in the following 8 minutes. Practice catching as low as you’re able to securely go; don’t feel pressured to hit a depth that’s unreasonable or weak for you just because it says “squat snatch.”

Workout of the Day

AMRAP in 8 minutes:
40 drag rope single unders
12 deadlifts
12 lateral burpees

Load your bar to a weight that lets you keep moving quickly; you shouldn’t have to break the deadlifts up into more than 3 quick sets at any point. The lateral burpees will likely be where your conditioning is really tested, with the drag rope singles serving as a slight recovery.

standard: 135/95
rx: 185/135
sport: 225/155
metcon: 4×1:30 on, 0:30 off