Skill
EMOM for 10 minutes:
Slow pull power snatch with a 3 second freeze in the catch position

You’ll have to keep the weight on the lighter side so that you can maintain proper control over the barbell for this drill. Your pull off the floor and past the knees should take about 3 seconds before you accelerate into the jump, and then you’ll freeze for another 3 seconds in the partial overhead squat catch position. The tempo and pause will give you an opportunity to find and practice excellent positioning.

Workout of the Day
AMRAP in 10 minutes:
10 push jerks
10 toes to bar

Every minute, including at the start of the workout, complete 15 crossovers. Pick up where you left off when you get off the rope and back on the AMRAP.

Use a barbell weight that lets you always finish the 10 push jerks in 3 sets or less; you don’t want to have it so broken up that you’re doing a bunch of extra power cleans just to start all your small sets. Scale the toes to bar to the same goal of no more than 3 sets to complete 10 reps.

standard: 75/55
rx: 115/85
sport: 135/95
metcon: 5×1:30 on, 0:30 off