Strength
Power Snatch
EMOM 8
min 1-4: 2 reps at RPE 7-8
min 5-8: 1 rep at RPE 8-9
straight into snatch pull rounds:
Every :90 x 4 rounds
5 reps @ 90-95% max snatch
Conditioning
40 dumbbell box step ups
40 box jumps
30 dumbbell thrusters
12 minute cap
Notes
Today’s workout is a chipper of 40 dumbbell box step ups, 40 box jumps, and 30 dumbbell thrusters. Your score is the time it takes to complete all of the work, or the amount of work completed in 12 minutes if you do not finish.
Use a single set of dumbbells and try to complete the dumbbell movements in sets of 8-10 at a time.
Choose a safe height for the box jumps that allows you to find a consistent pace. You should not be at risk or failing any reps.