Skill

EMOM for 10 Minutes

1 Squat Snatch with pause in the bottom of the overhead squat

Today we’re working on the squat snatch and really honing in on technique.  The movement is very difficult and requires a great deal of mobility. Warm up to a weight that is in the 60-70% range and only add weight to your bar throughout the EMOM if you are nailing the lift with the pause.  If you’re not sure what weight to start with test the movement at a low weight to make sure you are using a weight that allows you to land in a deep squat while keeping your feet flat, chest up and elbows locked out .  Adding the pause will increase the difficulty of the lift so be conservative! If the squat snatch isn’t happening today due to mobility issues work on a power snatch, still pausing in your catch position, but add in some overhead squats with a PVC or empty barbell if you can so you can get a feel for the movement.

WOD

AMRAP in 15 Minutes

50 Sit-ups
35 Push-ups
20 Box Jumps 24/20″

Workout notes

Today’s workout is a time priority triplet with three bodyweight movements.  Our set sizes are fairly large for all three movements and the workout is in a longer time domain so you’ll want to pace each movement early on.  All of our movements are functional full body movements but the sit-up, push-up and box jump are somewhat isolated to midline, arms and legs respectively.  Keep that in mind as you transition between movements.  Keep the intensity as high as is sustainable and count on a little bit of recovery as you transition between movements.