Strength
build to a heavy set of 3 on the muscle snatch
then continue building to a heavy set of 3 on the power snatch
Notes
Spend 5-6 minutes on the muscle snatch and ~10 minutes on the power snatch
Conditioning
4 rounds for time
400m run/500m row/1k bike
12 power snatch
12 minute time cap
Notes
Today’s workout is 4 rounds of either a 400m run, a 500m row, or 1000m on the bike, followed by 12 power snatches. Your score is the time is takes to complete the 4 rounds, or the amount of work completed at the 12 minute time cap if you do not finish.
Choose one modality for the meters and stick with it for the whole workout. This part should take no more than 2:15. If you cannot maintain that pace, consider reducing the distance slightly.
The power snatches should be light. You should be able to complete the 12 reps in 1-2 touch and go sets each round.