Skill
12x30s
1 power snatch

We’ll be on a thirty second timer today for twelve rounds of one power snatch. Use this skill work to practice a controlled pull from the floor, explosive hips and a quick punch overhead to finish the rep. This will also be a good time to think about what weight you might want to use for today’s workout.

Workout of the Day
10 rounds of 30 seconds at each station
thrusters
power snatch
rest

This workout might look familiar. Last week we saw a few less rounds of this same interval with lighter thrusters and kettlebell swings. Today you will want your barbell to be fairly light but these thrusters and snatches will require a bit more effort and each rep will take a little longer than the empty barbell thrusters and kettlebell swings from last week. Choose a weight that you can complete multiple reps of in a row for both movements. Your score at the end of ten rounds will be total reps.

standard: 75/55 lb
rx: 95/65 lb
sport: 95/65 lb
overachiever: 95/65 lb