Strength
Power Snatch + Snatch
Build to heavy set for the day.
Then do 1-2 snatch singles with the same weight or 10-15% less.
Conditioning
3 rounds
18-21 calories
8 double DB box step overs
12 double DB hang snatches
12 minute time cap
Notes
Today’s workout is three rounds of calories, dumbbell box step overs, and hang double dumbbell snatches. Your score will be the total time it takes to complete all three rounds or work completed at the twelve minute time cap.
Calories should take no longer than about 1:30. If this pace sounds aggressive, consider lowering the calories to 15-18.
Your box step overs should be done unbroken. Choose a light-moderate weight that allows you to do this.
The dumbbell hang snatches should be completed in 1-2 sets, but try to hang on unbroken. You will use the same weight for the hang snatches as you did the step overs.