For form do 3 rounds of
- 5 x Overhead Squats with empty bar
Then take 15 minutes and work on snatch form by doing hanging snatches. Keep weight light, empty bar or maybe 30kg.
- 5 x Hanging Snatch (above the knee)
Then for time do (time cap of 20 minutes)
- 100 x Dumbbell Snatch @ 21kg
- 40 calorie Row
- 30 x Burpees
- 20 x Strict Pullups
Results: Reduced the total reps for the last three rounds since the calorie counter on my rower counts differently than on the ConceptII (and 80 calories is boring as hell). Used the full 20 minutes, stopping at 15 pullups.