Skill

EMOM for 10 Minutes

Power snatch + hang squat snatch

Use this opportunity to work on your power snatch technique.  Practice creating vertical hip drive as the bar passes your knees and then drop under the bar and into a partial squat to catch the barbell overhead.  Your second lift in the complex will be from the hang.  Carefully bring the bar down from overhead and lower it to the hang position. Work on passing through the same positions on both lifts.   This is technique work so your load should be much lower than your max effort lifts.  Working from the hang position increases the difficulty level of your lift so work in the 60-65% range of your max and be conservative with your increases.  If you aren’t already using the hook grip, now would be good time for some review

WOD

5 Rounds of 30 seconds on each station

Box Jumps 24/20″
Rest
Row for calories
Rest
Two arm dumbbell push press 50/35 lb
Rest

Workout notes

Today we have an interval style workout with a potential for a high volume of box jumps, dumbbell push press and five opportunities at a short sprint on the rower.  For the box jumps establish a cadence that lets you work for most of the thirty second interval.  For the push presses use dumbbells light enough that you can also work for most of the thirty second period by hanging on for one or two sets.  When it comes to the rower wind up the flywheel quickly and hold on to a strong pace.  Your score for this workout will be the total number of reps you complete after finishing all five rounds of both movements.