Skill
EMOM for 5 minutes:
Hang power snatch plus power snatch plus overhead squat.

Then 8 minutes of snatching (power or squat)

Once you’re off the interval and into the 8 minutes of free lifting, practice blurring the lines between a power snatch and a squat snatch. It’s often the case that lifters will have different footwork and hip movement in the catch position of the snatch or clean based off whether they’re intending to land in a power or a squat position. Ideally there should be no difference, with the power position just being a shallower version of the snatch position. When you’re working on the snatch today, tell yourself to squat snatch, but just don’t necessarily go all the way down. If this results in a lift that looks different from when you tell yourself to power snatch, then you fall into that category of lifters whose footwork and positioning are different in the power lifts compared to the squat lifts. Focus on keeping everything but the depth identical between the two lifts.

If you’re still struggling to control your footwork in the power snatch, it is almost certainly because your weight is too heavy.

Workout of the Day
AMRAP in 16 minutes:
20 medicine ball sit ups
16 alternating dumbbell power snatches
12 single arm overhead lunges

Use a dumbbell that lets you hit the power snatches unbroken when you’re fresh. You definitely don’t need to go unbroken, but if you’re forced to break it up on round 1 then you’ll likely grind down to a pretty slow pace by the midpoint of the workout. Feel free to do all the overhead lunges on one arm in one round, and then use the other arm in the next round.

standard: 35/20 lb, 12/8 lb
rx: 50/35 lb, 20/14 lb
sport: 50/35 lb, 20/14 lb
metcon: 4×2:20 on, 0:40 off