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

The focus on the snatches today is the same as on Monday’s cleans: precise positioning, first slowly, then at speed. The bar should be well above your knees before you speed up into the explosive portion of the lift on the slow pull rep. Set the bar down or drop it before hitting that same positioning at speed on the power snatch.

Workout of the Day
AMRAP in 15 minutes:
200 meter run
16 box jumps
12 deadlifts

Push yourself a bit on the deadlift weight today; 225/155 is the heaviest rx deadlift weight that you’ll see, so pick something challenging enough that you’re forced to break rounds up into 2 or 3 quick sets. Keep it within a range at which your technique doesn’t degrade, though.

standard: 20/12 inch box, 135/95 pound barbell
rx: 24/20 inch box, 225/155 pound barbell
sport: 24/20 inch box, 245/165 pound barbell
metcon: 5×2:00 on, 1:00 off