Strength

Hang Power Snatch

1-1-1-1-1-1-1

Work up to a strong effort Hang Power Snatch. Just like the Power Clean on Tuesday you need to receive the bar above parallel but you should practice catching the bar in a partial squat.  New lifters should keep the load modest and increase in small increments. Make a few repetitions at each weight before you move up.

WOD

3 Rounds for Time

24 Alternating Dumbbell Snatch 45/30lbs
42 Double Unders
400M Run

Workout notes

Think about pacing the Snatches and giving yourself some rest so you can move quickly during the run.  With a workout like this it can be easy to turn the run into a slow recovery.  If you have not mastered double unders yet you can do 3:1 single unders but try 1 double under every round.  If you’ve handled this weight before and feel ready, scale the dumbbell weight up.