Skill
EMOM for 10 minutes:
Slow pull power clean plus split jerk

Feel free to work up to a heavy single, as long as you can keep the pull from the floor nice and slow. Practice the split jerk technique today rather than push jerk.

Workout of the Day
3 rounds for time:
500 m run
30 alternating dumbbell power snatches
20 pull ups (strict or kipping)

18 minute time cap

Use whichever dumbbell you typically grab for power snatches; 90 reps is relatively high volume, so we don’t want to bump the weight up today. Scale the pull ups to a difficulty that lets you get through at least 5 reps every 20 seconds. You shouldn’t have to break them up too much or take too long of a rest between sets today.

standard: 35/20
rx: 50/35
sport: 50/35, unbroken dumbbell snatches, 10 bar muscle ups each round instead of 20 pull ups
metcon: 6:00 on, 2:00 off, 6:00 on