Skill

EMOM for 10 minutes:
Slow pull snatch high pull
Slow pull power snatch

We’re practicing good positioning by slowing down the pull off the floor to take a full 3 seconds before we pass the knee and accelerate through the hip. Use the high pull to prime the tempo and positioning, and then follow through on the second rep.

Workout of the Day

4 rounds:
0:40 of hang power cleans
1:20 of calories
2:00 of rest

Pick a hang power clean weight at which you can hit a few small sets in the 40 seconds you have on the barbell. Make a quick transition onto your machine each round and push hard; you have a full 2 minutes to recover, and you’re only doing this 4 times.

standard: 95/65
rx: 135/95
sport: 155/105
metcon: 4×2:00 on, 2:00 off