Skill
15 minutes of snatch work

Hit one lift every minute or two, and work your way up to a heavy single.

If you’re newer, keep the weight light and the reps a little more frequent.

If you’re thinking of competing in the Olympic lifting meet on July 29th, start paying attention to how consistently you hit the different weights you attempt. When you do the meet you’ll only have 3 attempts for the snatch, so you want to make sure that the first weight that you’re attempting is one that you always succeed on. The second attempt will be a bit heavier, at a weight that you’ve got a very strong chance at making but at which there’s a chance of failure. The third attempt will be the heaviest, and it should be a weight that is by no means a sure thing, and would be exciting for you if you made it.

Workout of the Day
AMRAP in 12 minutes:
3-6-9-12-15-18-21… etc
Push press
Box jump

Pick a barbell weight that lets get through the round of 9 without breaking up the push press. The first few rounds will fly by regardless of your pace, so try to avoid getting into a rush right out of the gates. 12 minutes is plenty of time to make it into the higher rounds, and this workout will come down to efficiency and minimal rest much more than how fast you can cycle individual reps of the push press and box jump.

standard: 65/45, 20/12
rx: 95/65, 24/20
sport: 115/85, 24/20
metcon: 4×2:00 on, 1:00 off