Technique/Strength

Every 1:30 x 8 rounds:

1 hang snatch + 1 snatch (both full squat)

Start at around 50%, and build by feel. If you feel like you nailed you lifts, go up. If not, stay at the same weight, and try again. Ideally, you’ll end at around 70-75%. The idea here is to work on body awareness and to make smaller, intentional jumps in weight.

Conditioning

EMOM 15, alternating (5 rounds):

Min 1: 12/10 calorie row

Min 2: 9 burpees over the bar

Min 3: 1 snatch (full squat)*

*Start at the weight you worked up to in part one. Either build from there if you feel good, aiming to work up to a max under fatigue, or stay at that same weight for all 5 rounds, focusing on making each rep as perfect as possible.