EMOM for 10 Minutes

EMOM for 10 Minutes
3 Power Snatch

Perform three power snatches every minute for a total of 10 rounds. You can choose to link your reps together or perform three singles, but make sure you’re able to get all 3 reps done within each minute.  The weight you choose should be in the  moderate effort range.  An appropriate weight would likely be 65-70% or less for newer lifters. Consider starting with a weight you are very familiar with and increasing by small increments if  the lifts are going well.  Even though we are not squatting in this version of the snatch, make sure to drop underneath the bar slightly as you catch it with your hips behind you.  If mobility is an issue for you, talk to your coach about practicing a split snatch!

WOD

3 Rounds for time

400M Run
40 One arm dumbbell push press 50/35 lb

Workout notes

Today’s workout will be scored by the total time it takes you to complete all three rounds of a short run and a large set of push-presses.  Push the pace on the run but try to leave a little bit in the tank for the high rep push presses.  If you pace the workout just right you should be able to hold the same split times for each round or even speed up a little bit in that second and third round.  Use one dumbbell for the push presses with which you can knockout a large set with while fresh. Break up the sets of forty by switching arms when necessary but do your best to distribute the work evenly on both arms.