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

for time

50 Thrusters 45/35 lb
400M Run
30 lateral burpees over the bar

Workout notes

Today’s workout comes in the format of a chipper meaning you will only do each movement once, chipping away at each movement.  We’re starting with a light thruster and then hitting a 400M run followed by a small set of burpees.  This workout is meant to be an all out sprint so use a weight you can knock out the set of 50 in a very small number of sets.  The benchmark load is an empty barbell so switch to a training bar or light dumbbells if you think the RX load will slow you down.  You won’t have to jump to high to make it over the empty bar but make sure to pick those feet up even when you’re moving fast! Have fun and go out hard!