Strength
Build to a heavy complex of power snatch + snatch balance + snatch (pos. 1)
Then do 1-2 snatch singles with the same weight or 10-15% less.
Notes
You will complete the complex without dropping the barbell. Remember to safely lower the bar to your back rack by bending your knees as the bar comes in contact with your shoulders.
Conditioning
Every 2:00 x 6 rounds
ODD: 12-15 calories, 6 power snatch
EVEN: 12-15 calories, 6 clean and jerk
Notes
Today’s metcon is a series of barbell cycling intervals with calories. During the odd number intervals (1,3, and 5) you will complete 12-15 calories + 6 power snatch. During the even number intervals (2, 4, and 6) you will complete 12-15 calories + 6 clean and jerks. Each round is capped at 1:45. Your score is the weight you use on the barbell.
Calories should be completed in no more than a minute. This should be a reasonably hard pace, but the goal is to keep the calories at a sustainable pace so you can go straight to the barbell.
You will use the same weight for both movements. Your weight will be determined by which movement limits you the most, which will probably be the snatch. Use a moderately heavy weight that will allow you to complete a rep every :06-:08.