Skill
EMOM for 10 minutes:
Power snatch
Overhead squat

Try to land in a precise squat stance on your power snatches; if you have to adjust your legs before squatting, make a note of that and then try to land in the position you adjusted to on the next snatch. Feel free to go heavy, as long as your technique doesn’t suffer.

Workout of the Day
3 rounds for time:
20 double unders
20 toes to bar
500 m run

15 minute time cap

We’ve got a tough barbell workout tomorrow, so we’re keeping the workout all-bodyweight today. The double unders should go by in less than 30 or 40 seconds, so scale down the volume and difficulty if needed to hit that target. It’s ok if the toes to bar break up a bit, but they shouldn’t take more than about 1:30 each round. Run quickly!

standard, rx, and sport: as written
metcon: 3×3:00 on, 1:00 off