Skill
EMOM for 10 minutes:
Hang power snatch plus slow pull power snatch

Hit a strong lift from the hang, and then take advantage of the slow pull off of the floor to maintain very precise positioning on the second rep. Feel free to go heavy as long as the pull from the floor stays slow and the lifts stay pretty!

Workout of the Day
AMRAP in 10 minutes:
7 power cleans
6 front squats
50 double unders

Pick up the intensity just a little bit today, and challenge yourself with a load that makes touch-and-go reps on the power cleans unlikely. You should, however, be able to hang on to the bar for a set of 6 front squats. Consider resting a little bit before the 7th power clean so that you can get right into your squats.

standard: 95/65
rx: 135/95
sport: 155/105, drag rope double unders
metcon: 5:00 on, 1:00 off, 4:00 on