Skill

EMOM for 10 Minutes

1 snatch from w/ pause above the knees + 1 hang snatch from below the knees

Today’s skill work is a two rep snatch complex.  For the first rep of the complex you’ll take the bar from the floor and pause above the knees prior to completing the lift.  Carefully lower the bar to the hang position and descend to the second start position by bending at the knees and hips.  Make an effort to keep your chest slightly up and at an angle rather than bending all the way over or being totally upright.  For both reps descend as deep in a squat as you are capable as you receive the bar overhead.  If  mobility  is an issue  for you these reps might end up as power snatches but that is okay.  Keep the load light and work on mechanics!

WOD

for time
21-18-15-12-6-9-3
Push-Up
Box jump 24/20″

Workout notes

Today’s workout is a task priority couplet with two basic movements.  Most movements in CrossFit are essentially full body movements but these two are fairly specific conditioning and strength movements for the upper and lower extremities. As usual your midline is always involved! Keep your midline tight during the push-ups and explode at the hips for each box jump.   You’ll have a little bit of recovery as you rotate through each round so try to keep the intensity high throughout the workout.