Skill
Every 45 second for 12 rounds:
Snatch deadlift
Snatch high pull
Power snatch

Use the snatch deadlift and snatch high pull to practice your transition past the knees and into a big drive with the hips, then follow through overhead on the third rep for a power snatch. Keep it light and faster today with the shorter interval.

Workout of the Day
AMRAP in 15 minutes:
30 double unders
20 sit ups
10 front rack lunges

Pick a weight that lets you hit the lunges unbroken for the first few rounds. Scale the jump rope volume and difficulty so that each round of jump rope takes you no more than about 45 seconds.

standard: 75/55
rx: 95/65
sport: 115/85, drag rope double unders
metcon: 5×2:00 on, 1:00 off