Skill
10x45s
2 power snatch
You’ll have ten chances to complete two power snatches.
Forty five seconds will likely pass pretty quickly so make a plan for just a few weight jumps as you go. Use the time to practice your efficiency with the barbell and focus on quality here rather than being too worried about how much weight you end up with on your bar.
Workout of the Day
5 Rounds for time
30 Wall Ball Shots
200m Run
~15 Minute cap
Break up the wall ball shots as needed but keep in mind you’ll have the run to recover a bit from larger sets. If you can start each set of 30 with a large set and chip away with a few smaller sets to get back out on the run. Focus on keeping the pace up and maintaining intensity during the run throughout all five rounds.
Standard: 16/12 lb
RX: 20/14 lb
Sport: 30/20 lb