Skill
EMOM for 4 minutes:
Snatch plus overhead squat
Then
8 minutes of snatch practice

Feel free to power snatch or squat snatch, whichever is most comfortable and consistent for you. This is your last chance to get some practice in before Saturday’s Olympic lifting meet if you’re participating. If you’re already signed up, check your email for details about the meet!

Workout of the Day
For time:
20 pull ups (strict or kipping)
40 box jump overs
60 alternating dumbbell hang power cleans
40 box jump overs
20 pull ups

15 minute time cap

Scale the pull ups so that you’re able to maintain sets of at least three throughout the whole workout (including the second half). The dumbbell hang power clean is a relatively easy movement compared to something like the full range of motion snatch, so expect those reps to move along quite quickly and be more of a mental challenge to just hang on and keep moving.

standard: 20/12″, 35/20 lb
rx: 24/20″, 50/35 lb
sport: chest to bar pull ups, 24/20″, 50/35 lb, unbroken hang power cleans (don’t rest at the top, either)
metcon: 4×2:00 on, 1:00 off