Skill

EMOM for 10 Minutes

1 Power snatch w/ pause below the knees

We are working on a difficult weightlifting movement in today’s skill work.  In the snatch you are taking the barbell from the ground and receiving the bar overhead rather than at your shoulders like a clean.  In this version of the snatch we’ll pause at the knees and catch the bar in a power position. The purpose of this skill work is to focus on two things. The first is passing through an appropriate first pull in the snatch. Your hips should be low with your chest partially upright.  As the bar travels from the floor to your knees, your hips and shoulders should rise together.  The second important point is an aggressive hip opening and closing to drive the bar upward and then catch the bar overhead.  Use a load on your bar light enough that you can focus on these performance points.

WOD

for time
30-21-12
Kettlebell swing 32/24 kg
Box Jump 24/20″

Workout notes

Today’s workout is a classic CFD combo the we have tested a few times in the past.  If you have been stepping up your kettlebell game try swinging a heavier weight for this workout.  First scale by swinging them “russian” style to eye level and increase the height you are swinging as you get comfortable.  Box jumps can be scaled to step ups if needed but to keep the original stimulus try just adding some rest between reps or decrease your box height so you can keep your jumps explosive.