Skill
EMOM for 10 minutes:
Slow pull power clean plus power clean

Focus on precise positioning on the slow pull power clean; wait until you hit the bottom of your pockets before you start the explosive portion of the lift. Try to replicate that same positioning at full speed on the power clean.

Workout of the Day
4 rounds:
1 minute of alternating dumbbell power snatches
1 minute of pull ups (strict or kipping)
1 minute of calories
1 minute of rest

Scale the pull ups to a difficulty at which you can always jump up for a quick set of 3-5 reps; banded pull ups or ring rows are great options. Keep a steady pace on the alternating power snatches, and push it on the machine. Tally up all of your reps and calories at the end of the workout.

standard: 35/20
rx: 50/35
sport: 50/35, chest to bar pull ups
metcon: 4×3:00 on, 1:00 off