Skill

EMOM for 10 Minutes

1 Squat snatch with pause below the knees

Our skill work today focuses on the difficult Squat snatch.  In this version we’ll practice the lift with a pause below the knees after your take the bar off of the floor. The purpose of this drill is to practice raising the bar off the floor with the hips and shoulders traveling together. After performing the pause finish the first pull and violently open the hips creating vertical drive on the bar.  Drop under the bar as you would with any other snatch.  If mobility is an issue or you are new to the lift catch the bar overhead and slowly ride the bar down into your deepest squat.  Adding the pause will increase the difficulty of the movement so plan on going a little lighter than you would with a vanilla snatch EMOM and consider that this positional work so the intent is not for you to max out.

WOD

Tabata Push-ups
Tabata Box jumps 24/20″
Tabata Alternating dumbbell snatch 50/35 lb

* No additional rest between movements.  Score as an AMRAP of all three movements.

Workout notes

We’ll be using the Tabata timer for today’s workout.  The Tabata interval is eight rounds of twenty seconds of work and ten seconds rest.  You will have twelve minutes of intervals and work a total of four minutes at each station prior to moving on.  Unlike traditional Tabata scoring this workout will be scored by the total number of reps you accumulate in all 24 intervals. Do your best to work throughout the entire twenty second interval and use the off time for recovery.