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

Be deliberate about your speed and positioning on the slow pull power snatch; you should be waiting to accelerate until you’re a couple of inches above the top of your knee. Do your best to keep that good positioning and timing on the full speed power snatch. Feel free to drop the bar between reps or do touch-and-go, but try to stay consistent with your choice across the 10 rounds.

Workout of the Day
3 rounds for time:
12 strict pull ups
21 kettlebell swings
400 meter run

16 minute time cap

This workout is a twist on a classic benchmark. Scale the pull up difficulty so that you can finish in about a minute when you’re fresh; they might drop off quite a bit across the 3 rounds, so set yourself up for success by making sure that you can work through round one pretty quickly.

standard: 16/12 kg
rx: 28/20 kg
sport: 32/24 kg
metcon: 3×3:00 on, 1:00 off