Skill

EMOM for 10 Minutes

1 Squat snatch

Spend ten minutes working up to a strong effort squat snatch.  The squat snatch is probably the most difficult lift that we do so start light and learn the mechanics of the lift before you start working with heavy loads.  If you are new to the movement start by catching the bar in the power position and slowly ride the bar down into the bottom of your overhead squat. Squat to the deepest depth that you can while keeping your elbows locked out and your shoulders in their optimal position.

WOD

AMRAP in 10 Minutes

10 Sit-ups
7 Kettlebell swings 32/24 kg
4 Jumping alternating lunge steps

Workout notes

Today’s workout is a three movement workout with in a fairly short time domain.  The total rep count in each set is on the lower side so we’re looking for movements you work through quickly with quick transitions to keep the intensity high.  This would be a great workout to test a heavier kettlebell weight if you have been considering that.  Kettlebells increase in 4kg increments which can feel like a pretty large jump depending on the weight you have been swinging.  If it’s your first time swinging a heavier weight consider scaling to “russian” style swings which go to about eye level at their highest point.