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

Focus on landing in a good squat stance on the power snatch, and then work your way into a lower catch position on rep two; if you don’t have the flexibility to hit full depth, then just try to make the second rep an inch or two lower.

Workout of the Day
For time:
24 front rack lunges
24 toes to bar
24 overhead lunges
24 toes to bar
24 front rack lunges

15 minute time cap

Choose a weight that lets you hit sets of about 8 the whole way through the workout. Stay focused and stable on the middle set of lunges; switching to the overhead position is going to demand a lot from your core, which will be fatigued after the first set of toes to bar. If the overhead lunge is too taxing on your shoulders, keep the bar in the front rack the whole way through. Scale toes to bar by reducing the target range of motion or switching them out for V-ups or med ball sit ups.

standard: 75/55
rx: 95/65
sport: 115/85
metcon: 5×1:40 on, 0:20 off