Skill
EMOM for 10 minutes:
Snatch high pull
Squat snatch

Use the high pull to get a sense for what your fullest most powerful extension feels like, and then follow through on that extension on the second rep before dropping underneath the bar into a deep catch.

Workout of the Day
AMRAP in 12 minutes:
8 thrusters
8 lateral burpees
40 crossovers

Use a barbell weight that lets you finish the 8 reps in no more than 2 sets. Try to hit quick transitions from one movement to the next even if it means that you break up the next movement a little bit more than you otherwise would.

standard: 75/55
rx: 95/65
sport: 115/85
metcon: 6×1:30 on, 0:30 off