Skill
EMOM for 10 minutes
1 power snatch + 1 squat snatch
or
2 power snatches

You’ll be completing two lifts every minute today for ten minutes. You can choose between two power snatches or one power snatch and a squat snatch. It’s up to you if you want to link the reps together or drop the bar between reps. Either way make sure you complete both lifts within 30 seconds. 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 10 minutes
100 alternating dumbbell snatches
50 box jumps

You’ll need a dumbbell and a box today. Choose a dumbbell you are comfortable with so that you can make it through the 100 reps in larger set sizes. When you get to the box find a sustainable pace and do your best to keep moving. Your score will be rounds plus reps at the end of ten minutes.

standard: 35/20 lb, 24/20″
rx: 50/35 lb, 24/20″
sport: 50/35 lb, 24/20″
overachiever: 50/35 lb, 24/20″