Skill
12x45s
[odd] 1 power or squat snatch
[even] 1 hang power or squat snatch

We’ll be on a 45 second timer again today for alternating minutes of a snatch from the floor and a snatch from the hang. It will be up to you to decide if you want to work on squat snatching or power snatching today. Squat snatching is a lot more demanding on mobility, skill and strength so if you are new to these lifts it might be good to start with the power version today.

Workout of the Day
AMRAP in 12 minutes
2 power or squat snatches
6 burpees

Whichever version of the snatch that you opted for during the skill work you can carry over into today’s workout. Hopefully working through some reps as skill work helped you decide what weight will work well as a workout weight. You should be able to complete two quick singles with the weight you choose or even two touch and go reps. The burpees will just be in place today but make sure to stand all the way up and add a little jump at the top of each rep. Your score today will be total rounds plus any extra reps at the end of 12 minutes.

standard: 95/65 lb.
rx: 135/95 lb.
sport: 155/105 lb.
overachiever: 185/125 lb.