Skill
EMOM for 10 minutes:
Hang power clean plus hang squat clean

Press the depth on the second rep, following through to the deepest technically sound front squat that you can hit dynamically. Try to hit both reps without dropping the bar. Add weight and work up to a heavy double if you’re comfortable with it.

Workout of the Day
5 rounds for time:
20 alternating dumbbell power snatches
50 double unders

15 minute time cap

Wait until everyone’s finished before you put away your equipment; support your neighbor!

Scale the jump rope to take no more than a minute when you’re fresh. Use a dumbbell with which you’re comfortable hitting relatively high volume; you’ve got 100 reps ahead of you today! Try hanging on for slightly larger sets than you’re used to.

standard: 35/20 pounds
rx: 50/35 pounds
sport: 50/35 pounds, drag rope
metcon: 4×2:20 on, 0:40 off