Move

1) Hang Power Snatch: Build to a technical double

2) 4 Minute AMRAP, 4 Minute Rest, 3 Rounds:

2 Minute Row
1 Minute Skipping
Max Reps Alternating DB Power Snatches

Workout of the day

1) Squat Snatch: 10-8-6-4-2 @ 55-63-72-80-88%

2) “Fore!”

4 Minute AMRAP, 4 Minute Rest, 3 Rounds:
500/450m Row
100 Double-Unders
Max Reps Power Snatches @ Weights Below

R1: 75/55
R2: 95/65
R3: 115/85

Stimulus

1) Build to a moderately double, reps do not need to be touch-and-go

2) Looking to spend a minimum of 30 seconds with the snatches, adjust double-under reps and weight of barbell to allow for 5+ reps each round