Skill
EMOM for 5 minutes:
Hang squat snatch plus squat snatch

After the you’ve worked on that sequence for 5 minutes, take 8 minutes to work on squat snatch at your own pace. Feel free to load up to a max, or close to it, if you’re experienced with the lift. Newer lifters may want to stay on an EMOM clock and/or get more drill work from their coach.

Workout of the Day
AMRAP in 16 minutes:
400 m run
40 double unders
16 deadlifts

The double unders and deadlifts are both tough skills, but make it your goal in this workout to pick a slightly faster pace on the run than you normally would choose. Allow yourself to slow down a little bit on the double unders and deadlifts, breaking them up more than you otherwise would to accommodate that faster run pace. It’s often the case that the run is the first thing to slow down, and today you’re trying to reverse that.

Choose a deadlift weight that you can easily hold sets of 8 on throughout the workout. Your jump rope should be scaled to take no more than 45 seconds to a minute fresh.

standard: 135/95
rx: 185/135
sport: 225/155
metcon: 4×3:15 on, 0:45 off