Skill

EMOM for 10 minutes
3 power snatch
then
rest 3 minutes and move on to the workout of the day

The first part of today will be focused on the power snatch. Complete three reps every minute on the minute for ten minutes. You can choose to link the reps together or do three singles but make sure you have plenty of time to recover in each minute. You can also choose to work with one weight all the way across or add weight as you go.

Workout of the day

AMRAP in 7 Minutes
7 power snatch
14 step-ups

Workout notes

Make sure to lighten your bar from the skill work before you start this workout. This is a short and fast workout and with seven snatches in every round you will not want to be struggling through every rep with the barbell. The step ups are bodyweight and with only seven minutes on the clock the plan for this workout should be moving fast and consistently with quick transitions.

Scaling

standard: 65/45 lb, 24/20″
rx: 75/55 lb, 24/20″
sport: 95/65 lb, 24/20″
overachiever: 115/85 lb, 24/20″