Strength
Power Snatch
EMOM 8
min 1-4: 2 reps at RPE 6-7
min 5-8: 1 rep at RPE 7-8
straight into snatch pull rounds:
Every :90 x 4 rounds
5 reps @ 80-85% max snatch
Conditioning
4 rounds for time
12-15 calories
10 double dumbbell hang snatches
20m dumbbell front rack walking lunge
rest 1 minute
13 minute cap
Notes
Today’s workout is 4 rounds of 12-15 calories, 10 double dumbbell hang snatches, and 20m of dumbbell front rack walking lunges. You will rest 1 minute after completing each round. Your score is the time it takes to complete the 4 rounds, or the amount of work completed if you don’t finish in 13 minutes or less.
The calories should take no more than :45. Reduce the amount as necessary.
Use a single set of dumbbells that allows the snatches and lunges to be completed unbroken.