Skill
EMOM for 4 minutes:
Squat snatch
Then, 8 minutes to practice snatching or work up to a max

Use the first 4 minutes on an EMOM clock to practice the squat snatch technique, and to work up in weight a bit. After that you’ll have 8 additional minutes to work on the movement at your own pace. Feel free lift less often than once per minute, and to work up to a max for the day. As usual with squat snatch and overhead squat, be sure to limit the range of motion of your squat to stay within what your flexibility allows without strain.

Workout of the Day
AMRAP in 15 minutes:
400 m run
20 kettlebell hang snatches
40 double unders
20 kettlebell hang snatches

Keep your kettlebell on the lighter side so that you don’t grind to a halt on the hang snatches. Switch arms whenever you’d like, but distribute the work evenly across each round. Choose a jump rope volume and difficulty that you’re able to finish in no more than a minute to a minute and a half each round.

standard: 16/12 kg
rx: 24/16 kg
sport: 28/20 kg, drag rope doubles
metcon: 3×4:00 on, 1:00 off