Workout:

8 rounds of:
Every 12 seconds for 5 rounds:
2 Touch and Go Snatch @ 40%
@ 1:00 Run 150m 
@ 3:00 Repeat

Today starts our cycle of improving “Barbell Cycling” with Snatches. Make priority number one to ensure the second rep looks as close to the first as possible. The weight should be light enough to be able to focus on technique.

Track weight used, feel free to include average run splits in comments.

At-Home Version:

8 rounds of:
Every 12 seconds for 5 rounds:
4 Alternating Touch and Go Dumbbell Snatch (2 per side)
@ 1:00 Run 150m 
@ 3:00 Repeat