Buy in: Tabata- hang, sit-up, hang, superman, repeat.Tabata format left arm dumbbell hang power clean and jerk, same for right arm, hang power snatch left arm, same for right arm repeat. Mobilize.
Take 15 minutes or so to prepare for the workout by grooving your form and handling increasingly heavier loads.
"Stick the landing"
20 minute time cap.
You'll complete 10 Power Snatches at a given weight. (doesn't matter what load you start with). If ANY of your reps involve a stutter step or shuffle or compensatory foot movement in order to complete the rep, you must start the set over. Though this sounds ambiguous, you will know when it happens. Once you've stuck the landing at a given weight 10 times in a row, you'll add weight and proceed in the same fashion.
Record your heaviest perfect set of 10. Either Power or Squat Snatch is allowed. If you choose to squat and falter as your are lifting the weight out of the hole, you start the set over.