Skill
12x30s
2 power snatches
12 rounds of 30 seconds, 2 power snatches in each round. Keep the bar close, drive your hips forward explosively, and pull under fast to catch in a partial squat with your arms locked out overhead. Drop the bar between reps if you need to reset.
Workout of the Day
AMRAP in 12 minutes
1-2-3-4-5...
front squats
lateral burpees
Start at 1 front squat and 1 lateral burpee, and add a rep of each every round. Pick a weight you could move in large sets when fresh, since you'll be hitting higher numbers under fatigue. For the front squats, keep your elbows high and your core tight, scale by lightening the load so your mechanics don't break down later in the workout. For the lateral burpees, touch your chest and thighs to the floor every rep and jump over the bar with both feet, scale by stepping over the bar instead of jumping. Your score is total rounds plus any additional reps.
standard: 115/85
rx: 135/95 lb
sport: 155/105 lb