Skill
EMOM for 4 minutes:
Snatch (power or squat)
Immediately into:
6 minutes to work up to a heavy single on snatch

Spend the first 4 minutes on an EMOM clock making a few jumps in weight as you warm up. Once you hit the second portion of the skill work you’ll be off the clock and on your own time to work up to a max if you’d like. Pick power snatch or squat snatch when you start the EMOM and stick with it throughout the skill work.

Workout of the Day
AMRAP in 12 minutes:
12 devil presses
21 goblet squats
200 meter run

Grab a dumbbell weight that you’re comfortable snatching for the devil presses, and then hang onto it for the goblet squats. There aren’t any bonus points for not setting the dumbbell down between the devils presses and goblet squats, but a high-five might be in order!

standard: 35/20
rx and sport: 50/35
metcon: 6×1:40 on, 0:20 off