Skill
EMOM for 10 minutes:
Slow pull power snatch
Power snatch

The first rep of this complex will force you to develop your power from above the knees while also giving you a chance to work on excellent positioning as you move slowly off the floor. Try to keep that positioning on the full-speed rep.

Workout of the Day
AMRAP in 16 minutes with a partner:
You do 25/20 calories while your partner rests
Your partner does 25/20 calories while you rest
You both do 20 synchronized dumbbell power snatches

The main challenge in this workout will be figuring out a pace on your machine that takes advantage of the fact that you get a break while your partner works, but is not so aggressive that you start to break up the power snatches excessively. Your pace should feel pretty similar to what you would hit in a workout that has a 1 minute rest built into each round.

standard: 35/20
rx: 50/35
sport: 50/35 (don’t bump the weight up and slow down your partner)
metcon: 4×3:00 on, 1:00 off