Skill
Front Squat 5 sets of 3

Use your 5 sets to work your way up to a heavy triple. It doesn’t have to be an outright max, but you should have a decent sense of where your front squats are by the end of the skill work.

Workout of the Day
AMRAP in 12 minutes:
30 sit ups
30 alternating dumbbell power snatches

Your dumbbell weight should allow you to finish the power snatches in 2 or 3 sets each round.

standard: 35/20
rx: 50/35
sport: 50/35, unbroken power snatches
metcon: 10x 1:00 on, 0:30 off