Skill

Squat Snatch

1-1-1-1-1

For today’s skill work we are working up to a strong effort squat snatch for the day.  The squat snatch is probably the most difficult lift that we do so start light and learn the mechanics of the lift before you start working with heavy loads.  If you are new to the movement start by catching the bar in the power position and slowly ride the bar down into the bottom of your overhead squat. If you are unable to safely overhead squat, talk to your coach about trying out a split or power snatch instead.

WOD

AMRAP in 10 Minutes
10-20-30-40 …
Wall ball shots 20/14 lb
5-10-15-20 …
Burpees jumping to a plate

Workout notes

Today’s workout is a couplet with the always difficult burpee and wall ball shot.  We’ll be finishing our burpees by reaching full extension of the hip and knee after jumping onto a small plate. You do not need to clap overhead at the end of every rep.  Typically we’ll recommend a 45lb plate which will allow you to practice quickly springing up off of the floor bounding up to the plate.