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Warmup

5 minutes of light cardio followed by:

• Shoulder circles: 10 reps each direction
• Wrist circles: 10 reps each direction
• Squat-to-stand: 10 reps
• Bear crawl: 30 seconds
• Spiderman stretch: 10 reps each side
• Pike stretch: 10 reps
• Overhead squat with PVC pipe: 10 reps
• High knees: 30 seconds
• Butt kicks: 30 seconds

Strength

Power Snatch:

• 5 sets of 3 reps at 70% of your 1-rep max
• Rest 90 seconds between sets

Workout

AMRAP (As Many Rounds As Possible) in 12 minutes:

• 10 Power Snatches at 65% of your 1-rep max
• 20 Double-unders
• 10 Toes-to-bar

Summary

Today's workout focuses on improving your power snatch technique with the strength component, followed by an intense metcon that will challenge your stamina and core strength.