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

5 Rounds for time

21 Sit-ups
15 Wall ball shots 20/14 lb 10/9′
9 Burpees

Workout notes

Today’s workout is a five round triplet of some fairly familiar movements.   Your score will be the total time it takes you to complete all five rounds.  The set sizes of each movement are fairly small but we have over two hundred reps total so don’t let those numbers fool you.  Start out at quick but sustainable pace where you can make quick transitions and keep the intensity high.