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

5 Rounds with one minute on each station

Wall ball shots 20/14 lb 10/9′
Power snatch 75/55 lb

Workout notes

Today’s workout is a five round interval workout with no rest between movements.  We are alternating between wall ball shots and power snatches and your score will be the total number of repetitions you complete after ten minutes.  The wall ball shot is largely a pressing movement and the power snatch would be considered a pulling movement but both full range of motion lifting exercises so don’t expect too much recovery as you switch back and forth.  Plan on tackling this by breaking up the minute into large sustainable sets with short rest rather than going all out early on and hitting failure.  You will also want to build in some time to rest and transition between stations.  For larger classes we’ll pair up with partners agreeing on a medicine ball and barbell weight.  Both loads should be light enough that you could start each round with a large set.  If you are stuck performing singles on either movement you have gone too heavy.