Skill
EMOM for 4 minutes:
2 squat snatches
EMOM for 6 minutes:
1 squat snatch

Hit two lifts in each of the first 4 minutes, then drop down to 1 per minute for the last 6. Feel free to work up to a heavy single or one rep max if you’re up for it.

Workout of the Day
5 rounds for time:
8 toes to bar
12 power snatches
200 meter run

15 minute time cap

You should be using a light enough weight on the power snatches that doing 12 reps unbroken in one or two of the rounds isn’t out of the question. Scale the toes to bar so that you don’t need to spend more than about 30 seconds there each round, knocking out the 8 reps in 2 or 3 quick sets at most. Push the pace on the run, and try to keep your transitions smooth and fast throughout all 5 rounds.

standard: 55/45
rx: 75/55
sport: 95/65
metcon: 5×1:30 on, 0:30 off