Skill
EMOM for 6 minutes:
Power snatch plus overhead squat

EMOM for 4 minutes:
Squat snatch

Take the first 6 minutes to practice hitting full extension on your power clean, and a deep squat on your overhead squat. In the last 4 minutes, throw a little extra weight on as you apply both of those technical pointers to the squat satch.

Workout of the Day
4 rounds, 1 minute on each station:
Sandbag clean
Strict pull up
Calories
Rest

This workout is a repeat from January 23rd, with the twist that the pull ups are now strict. You should be familiar with your strict pull up capacity after the past several weeks; scale this to a difficulty that will let you hit about ten reps every minute across the whole workout. Your goal on the strict pull ups should be at least 30 total.

Go steady on the sandbag, and fast on the machine.

Add up all of your reps and calories at the end of the workout.

standard: 70/55
rx: 100/70
sport: 150/100
metcon: 4×3:00 on, 1:00 off