Skill
Every 45 seconds for 8 rounds:
3 touch and go power snatches

Just like Monday’s power clean work, the focus is on solid technique and smooth cycling of the barbell. The snatch in particular is tough to keep under control at heavy weights on the descent, so make sure you stay within a manageable range.

Workout of the Day
For time:
50 alternating dumbbell power snatches
75 sit ups
1,000 meter run
75 sit ups
50 alternating dumbbell power snatches

20 minute time cap

Settle in for large sets at a steady pace for this workout. Pick a dumbbell weight that lets you hit consistent sets of at least 10 the whole way through.

standard: 35/20
rx: 50/35
sport: 50/35, unbroken snatches
metcon: 8:00 on, 2:00 off, 8:00 on