Skill
EMOM for 10 minutes:
Hang power snatch
Power snatch
Overhead squat

Start each set with a deadlift before winding up and following through on the hang power snatch. Feel free to drop the barbell from overhead, and then try to keep the same explosive speed and positioning on the power snatch from the floor. Follow through with an overhead squat, staying within your technically sound range of motion.

Workout of the Day
For time:
20 lateral burpees
20 deadlifts
1,000 meter run
20 deadlifts
20 lateral burpees

16 minute time cap

Choose a very manageable deadlift weight. You should be able to complete each round of 20 reps in no more than 2 or 3 quick sets. Keep a steady pace on the first burpee set and the run, and push the pace on the last burpees.

standard: 115/85
rx: 155/105
sport: 185/135
metcon: 3×3:00 on, 1:00 off