Skill

EMOM for 10 minutes:
Hang snatch high pull
Hang power snatch

Focus on aggressive extension on the hang power snatches today. The high pull is there to prime a hard and fast drive before you follow through overhead on the second rep.

Workout of the Day

AMRAP in 14 minutes:
30 sit ups
25 kettlebell swings
200 meter run

Pick a swing weight that you can hang onto for sets of at least 7-10 throughout the workout. Push the pace on the run, and use the sit ups as a chance to catch your breath before the swings.

standard: 16/12
rx: 24/16
sport: 32/24
metcon: 7×1:40 on, 0:20 off