Skill

EMOM for 10 Minutes
3 Power Snatch

Perform three power snatches every minute for a total of 10 rounds. You can choose to link your reps together or perform three singles, but make sure you’re able to get all 3 reps done within each minute.  The weight you choose should be in the  moderate effort range.  An appropriate weight would likely be 65-70% or less for newer lifters. Consider starting with a weight you are very familiar with and increasing by small increments if  the lifts are going well.  Even though we are not squatting in this version of the snatch, make sure to drop underneath the bar slightly as you catch it with your hips behind you.  If mobility is an issue for you, talk to your coach about practicing a split snatch!

WOD

3 Rounds of 3 Minutes on 1 Minute off

6 Hang squat clean 115/85 lb
3 Power snatch 115/85 lb

Workout notes

Today’s workout is a three round interval workout with two barbell movements.  We’ll score this workout like you would score the workout “The Chief” by counting the total number of rounds completed and any additional reps across all three rounds. Essentially you’ll treat each interval as a mini 3 minute AMRAP starting with the hang squat cleans at 3,2,1 go.  You will need one barbell loaded to an appropriate weight for both movements.  Most of us will want to scale the barbell load based on the snatch which is likely the tougher movement of the two.  Your weight should be lighter than the weight you used or worked up to in the skill work so you should have a good idea what is an appropriate weight.  A weight you can perform as Touch and Go would be a good place to start.  For the hang cleans you will also want a weight you can move in consecutive reps rather than performing single repetitions.