Skill
EMOM for 10 minute:
Hang power snatch plus power snatch

Find an efficient and powerful position on the hang snatch, and then pass through that same position on your way up from the floor on rep number two. Feel free to drop the bar between reps, and work up to a heavy set if you’re feeling comfortable with the complex.

Workout of the Day
3 rounds for time:
45 sit ups
30 box jumps
15 push jerks

18 minute time cap

Use a barbell that lets you hit smooth sets of at least 5 throughout the whole workout with no more than about ten to fifteen seconds of rest between sets. Each movement should be a slight change in muscle groups from the previous, so try to transition quickly and efficiently into working on the next station.

standard: 95/65 pound bar, 20/12 inch box
rx: 115/85 pound bar, 24/20 inch box
sport: 135/95 pound bar, 24/20 inch box
metcon: 3×3:00 on, 1:00 off