For time
800m run
30 Power snatches (95/65)
30 Burpees

Then, 2 rounds of
400m run
20 Hang power snatch (95/65)
20 Box jumps (24/20)

Then, 3 rounds of
200m run
10 Overhead squats (95/65)
10 Burpee box jump (24/20)

**Got a good one for you to wrap up the week. We started things off with our double strength day, working on cleans. And today we’re going to put the snatches to use in the workout. This weight is generally considered light for most CrossFit movements, but can be a bit more challenging on overhead squats particularly if you have limited mobility in the hips, shoulders, and thoracic spine (Tspine). However, you should be able to do all those reps unbroken at a fast to moderate pace. It’s likely that the power and hang power snatches will need to be broken up especially if your shoulders start to fatigue. And keep your shoulders/upper body loose when running. As with rowing, you might find yourself hunching your shoulders/traps up to your ears. Think about running tall, shoulders down, and arms relaxed as you transition to the barbell. You’ll save your grip on the box jumps, but you can still use your arms – swing them! – as momentum to get up on the box. It helps to find a rhythm as you jump or step off the box. Check out the video above to see how she uses her arms with each jump.