Skill
Every 45 seconds for 12 rounds:
Hang power snatch plus power snatch

Use your first rep from the hang to practice hitting full extension at the top of your pull, and then work on maintaining that level of extension when you take the second rep from the floor. The 45 second rounds will come at you quickly today, so keep the weight on the lighter side.

Workout of the Day
5 rounds:
1 minute of box jumps
1 minute of alternating dumbbell power snatches
1 minute of calories (bike, row, or ski)
1 minute of rest

Your dumbbell weight should allow you to do one or two large sets of power snatches each minute. Add up all of your reps and calories for your score today.

standard: 35/20 lb, 20/12″
rx: 50/35 lb, 24/20″
sport: 50/35 lb, 30/24″
metcon: 5x 2:00 on, 2:00 off