Skill
EMOM for 10 minutes:
Hang snatch pull
Power snatch

Prime your full extension on the hang snatch pull, and then pass through that same position at full speed from the floor on the power snatch. Don’t let that focus on extension distract you from a quick drop under the bar in the catch position though; one of the main challenges of Olympic lifting lies in developing the agility and coordination necessary to rapidly change directions from upward power production to downward motion into a balanced catch. Both ingredients have to be there.

Workout of the Day
AMRAP in 15 minutes:
400 meter run
20 box jump overs
12 power cleans

Today’s workout is an evolution of last Wednesday’s; the run is longer, the box jumps have been push out to 20 reps and switched to box jump overs, and the deadlift has progressed into a power clean. Settle into the longer runs and larger box jump over sets, and shoot for quick singles on the power cleans the whole way through unless you’re very strong on that movement. Even though the power clean is more complex and a larger range of motion than the deadlift, the lighter load on the bar and the potential for steady singles will mean that many people find this workout less intense than last Wednesday’s.

standard: 95/65 pound bar, 20/12 inch box
rx: 135/95 pound bar, 24/20 inch box
sport: 155/105 pound bar, 24/20 inch box
metcon: 3×4:00 on, 1:00 off