Skill
EMOM for 10 minutes:
2 power snatches

Get two quick reps in each minute in this skill work; don’t let yourself delay for more than a breath or two between the first power snatch and the second one. The goal is to keep the turnaround quick and the technique consistent. Keep in mind that you’re hitting power snatches at high volume in the workout, so consider holding back a bit on the load in the skill work.

Workout of the Day
5 rounds for time:
10 front rack lunges
10 power snatches
200 meter run

18 minute time cap

Use a very light barbell for the lunges and snatches today; you should be able to confidently do 10 unbroken lunges, drop the bar and rest for a moment, and then 10 unbroken power snatches with whatever weight you choose. Run fast!

standard: 45/35
rx and sport: 75/55
metcon: 5×2:00 on, 0:30 off