Skill

EMOM for 10 Minutes

1 Slow pull squat snatch with pause in bottom of overhead squat

Today’s skill work  focuses on positional accuracy in one of our most difficult lifts.  Start by pulling the bar from the floor while keeping your hips low and back upright. Practice accelerating from the floor in a slow and controlled fashion. As the bar passes your knees, violently open the hips to create vertical drive and quickly drop into a full squat receiving the bar overhead. In addition to the slow pull add a pause in the bottom of the overhead squat to reinforce the mechanics of that position.   This is technique work so use a challenging weight but remember that you should be below maximal effort and go only as deep into your squat as is mechanically sound.

WOD

10 rounds for time

10 Jumping Lunges
5 Pull-ups

Workout Notes

Today’s workout is a time priority couplet featuring two bodyweight movements. The jumping lunge packs a punch when compared to the regular walking lunge step. Each rep starts with a standard walking lunge step and finishes by jumping off the floor from the bottom of the lunge to land in the next rep. The movement is meant to be explosive so if you need to scale, standard lunges are a great choice. Pull-ups can be scaled to banded pull-ups, ring rows or jumping pull-ups. Choose an option that allows you to get each round done in 1-2 sets. If 10 rounds looks daunting make sure to scale the rounds down to something more manageable, 6-8 rounds would be a great choice to decrease the volume down a bit.