Hang Power Snatch
Work up to a strong effort Hang Power Snatch. Just like the Power Clean on Tuesday you need to receive the bar above parallel but you should practice catching the bar in a partial squat. New lifters should keep the load modest and increase in small increments. Make a few repetitions at each weight before you move up.
3 Rounds for Time
24 Alternating Dumbbell Snatch 45/30lbs
42 Double Unders
Think about pacing the Snatches and giving yourself some rest so you can move quickly during the run. With a workout like this it can be easy to turn the run into a slow recovery. If you have not mastered double unders yet you can do 3:1 single unders but try 1 double under every round. If you’ve handled this weight before and feel ready, scale the dumbbell weight up.