Skill
Every 1:20 for 8 rounds:
Snatch (squat or power) plus:
3 overhead squats with a 2 second freeze at the bottom of each

The main focus of today’s skill work is the overhead squat. We’re spending a lot of time in the bottom of the movement to build our positioning and stability. If you don’t have full range of motion on the overhead squat, be sure to stop and freeze at a point that lets you keep your elbows locked, heels flat, knees out, and barbell in a vertical position above the shoulders. Compromising positioning in favor of depth will reinforce that poor positioning and establish it as habit.

Workout of the Day
5 rounds, 3 minutes on, 1 minute off:
9 push ups
6 power cleans
30 double unders

Balancing the difficulty of all three movements is key here. The push ups are likely to start easy and end up much harder, so lean toward a difficulty that makes your first few sets unbroken or close to it. Your cleans should be heavy enough to be singles, but light enough to be fast. The jump rope shouldn’t take more than about 30 seconds per round.
At the end of the workout, add up your rounds and add up your reps, Chief-style.

standard: 95/65
rx: 135/95
sport: 155/105, handstand push ups
metcon: 5×3:00 on, 1:00 off