Skill

EMOM for 10 Minutes

1 Hang squat snatch from above the knees

Our skill work today focuses on the difficult squat snatch.  In this version we’ll practice the lift by deadlifting the bar to the hips and then descending into a start position above the knees.   The purpose of this drill is to reinforce good body mechanics in the second pull which starts after the bar passes your knees.  Begin by violently opening the hips to vertically drive the bar up.  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.  Starting from the hang will increase the difficulty of the movement so plan on going a little lighter than you would with a snatch EMOM with reps from the floor.  Remember that this is positional work so the intent is not for you to max out.

WOD

2 Rounds for time

50 Wall ball shots 20/14 lb
35 Kettlebell sumo deadlift high pull 32/24 kg
20 Burpees

Workout notes

Our workout of the day is a two round triplet that will be scored by the total time it takes for you to complete two rounds of three movements.  Start by knocking out a fairly large set of wall ball shots and breaking up your remaining reps into smaller sets.  The kettlebell sumo deadlift high pull might be unfamiliar so review the mechanics before you start the workout.  Setup with your toes pointing out while in a wide stance.  Keep your back upright and quickly drive the kettlebell upward finishing with the handle above the clavicles and below the chin.  Each round ends with a moderate sized set of vanilla burpees.  In the first round of burpees you’ll want to slow your pace a bit so you can save some energy for the second round.  In that final round step up the intensity and finish strong.