Skill
EMOM for 5 minutes:
Power snatch plus overhead squat

Then:

5 minutes of snatching (squat or power)

Spend the first 5 minutes of today’s skill work on the EMOM clock practicing your power snatch and overhead squat before transitioning to free lifting for the last 5 minutes. As you go through those first 5 rounds, try to catch lower and lower in the power snatch until it blends smoothly into the overhead squat.

Workout of the Day
AMRAP in 12 minutes:
80 double unders
40 back squats (don’t drop the bar behind you off your back)
20 push ups

Don’t drop the bar behind you off your back! Your bar will start on the floor for the back squats, so clean it and then press/push press it to behind the neck. When you’re finished, push press the bar back in front before lowering it or dropping it.

Don’t drop the bar behind you off your back! You may have a friend behind you on the ground doing push ups, hence the repetition of that instruction.

Scale the jump rope so that it takes no more than two minutes. The push ups should take a minute and a half, max.

standard: 45/35
rx: 95/65
sport: 95/65, handstand push ups
metcon: 4×2:00 on, 1:00 off