Skill
EMOM for 4 minutes:
Power snatch plus squat snatch
Then,
8 minutes to work up to a heavy squat snatch or power snatch

Continuing the theme of going heavy, you’ve got a good opportunity to push the weight on your power snatch or squat snatch today. Use the first 4 minutes to warm up and drill positioning, and then the last 8 are yours to work up to a heavy single if you’d like. Keep in mind that after the max squat and max press yesterday and the day before, you may be a little slower and more tired than if we hadn’t lifted so heavy so recently. Let that limit your numbers a little bit, and understand that your lift may not be a true one rep max today.

If you’re a little newer and want to keep it light, feel free to do so!

Workout of the Day
AMRAP in 10 minutes:
5-10-15-20-25-30… etc
Lateral burpee
10 deadlifts after each set of burpees

Pick a challenging weight on the deadlift; the burpee count is going to stack up pretty quickly, so if you aren’t slowing yourself down on the lift a little bit you’ll soon find that you aren’t doing much other than lateral burpees. 10 minutes is relatively short, so if you’re feeling strong today try to push the pace and minimize transitions.

standard: 155/105
rx: 225/155
sport: 245/165
metcon: 5×1:30 on, 0:30 off