Skill
EMOM for 10 minutes:
3 power cleans (quick singles)

Practice quickly and fuidly setting up for each rep of the power clean today. Keep the weight light enough that you don’t feel like you have to spend a lot of time between reps fiddling with your positioning before you go again.

Workout of the Day
For time:
21-15-9
Pull up (strict or kipping)
Power snatch

12 minute time cap

Scale the power snatches to a weight that lets you hang on to sets of about 5 throughout the workout, without too much rest in between. Modify the pull up difficulty by adding a band or switching to ring rows so that you can keep a similar set sizes and cadence as the power snatches.

standard: 65/45
rx: 95/65
sport: 95/65, chest to bar pull ups
metcon: 3×2:30 on, 0:30 off