Skill
EMOM for 10 minutes:
Slow pull power snatch plus power snatch

Today’s snatch work has the same progression as Tuesday’s clean work: the goal of the sequence is to establish excellent positioning for your explosive drive on the first lift with a nice and slow pull off the floor. You’ll then try to replicate that positioning at full speed on the second rep. Feel free to drop the bar between reps; no need to hang on for touch-and-go.

Workout of the Day
AMRAP in 12 minutes:
8 kipping pull ups
12 alternating dumbbell power snatches
16 single arm overhead lunges

Scale the pull ups to banded or ring rows so that you never need more than two or three quick sets to work through the 8 reps. Switch arms whenever you’d like on the overhead lunges, but get a roughly equal amount of work in on both arms. If you think you’ll need a break between the snatches and the lunges, save a couple of snatches so that you don’t waste a rep getting the dumbbell overhead!

standard: 35/20
rx: 50/35
sport: 50/35, chest to bar
metcon: 4×2:00 on, 1:00 off