Skill
Every 2 minutes for 5 rounds:
3 touch and go power snatches
12/8 calories (row, bike, or ski)

Go for a calorie count that lets you finish each round (power snatches included) in under one minute. Do your best to hit each set of 3 power snatches unbroken and then quickly transition onto your machine to finish out the round.

Workout of the Day
AMRAP in 10 minutes:
20 alternating dumbbell power snatches
10 push ups
10 toes to bar

Use a dumbbell weight at which you’re confident that you can always hit a set of ten on the snatches. Scale both the push ups and the toes to bar so that you never need to break the 10 reps into more than 4 quick sets. If you went all-out on the skill work, consider dialing back the intensity in the workout and treating it more like active recovery.

standard: 35/20
rx: 50/35
sport: 50/35, handstand pushups
metcon: 5×1:45 on, 0:15 off