Skill

12x30s
Hang Power Snatch

Focus on a strong hip drive and keeping the bar close as you pull from above the knee. Catch the bar in a partial squat and finish the rep by standing upright. The rest between reps is short so choose a light weight and work on technique.

Workout of the Day

AMRAP in 15 minutes
200m run
20 box jumps
200 m run
20 alternating dumbbell snatch

For the dumbbell snatches, choose a weight that allows you to move steadily through the 20 reps. Ideally the weight you choose is light enough that you could complete all 20 reps in 3-4 sets at most. For the box jumps, jump up and step down. To scale, reduce the box height or perform step-ups. If the run is not possible, swap for a 250m row or 500m bike.