Skill

EMOM  for 10 Minutes
3 Power Snatch

Work up to a light weight Snatch and perform 3 repetitions every minute for 10 minutes.  Ideally you choose a weight that allows you to do all three reps in a row.  Be sure to drop under the bar and land in a partial squat for every rep.   If you are going so heavy that this is turning into a metcon drop weight. Focus on technique.

WOD

AMRAP in 12 Minutes
10 Dumbbell Thrusters 45/30lbs
30 Double Unders
200M Run

Workout notes: For this workout you’ll need a pair of dumbbells that you can both front squat and push press for 10 reps each round.  The double dumbbell setup can be awkward so focus on good positioning. Heels on the floor and torso upright.  When choosing a weight remember that an unbroken set is never a requirement but that shouldn’t be out of the question especially when you are fresh.  If you are ready to commit to double unders stick to them for the entire workout even when the going gets tough.  You may get a lower score but you will get a great workout!