Skill

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

AMRAP in 10 Minutes

15 Kettlebell swings 32/24 kg
30 Double unders

WORKOUT NOTES

We have two movements in today’s workout.  Each round starts with a small set of double unders.  This workout is a great opportunity to work on the skill. If you are just getting started with double unders but aren’t sure how long thirty reps will take you, decide on a number of reps you could complete in about thirty to forty-five seconds and scale the number in each round to that amount.  If you start failing reps give yourself a minute max and move on to the kettlebell.  Scaling double unders for single unders is a good option as well but make a double under attempt in every round.  Each round includes fifteen kettlebell swings.  If you are proficient at both movements this workout will feel like a fairly kettlebell dominant workout.   You are not required to go unbroken during the workout of course but your chosen weight should be one that you could easily perform a set of fifteen when fresh.