Skill

EMOM for 10 Minutes
1 Squat snatch

Spend ten minutes working up to a strong effort squat snatch.  The squat snatch is probably the most difficult lift that we do so start light and learn the mechanics of the lift before you start working with heavy loads.  If you are new to the movement start by catching the bar in the power position and slowly ride the bar down into the bottom of your overhead squat. Squat to the deepest depth that you can while keeping your elbows locked out and your shoulders in their optimal position.

WOD

AMRAP in 10 Minutes

20 Kettlebell swings 32/24 kg
20 Weighted step ups 50/35 lb

Workout notes

Today’s workout is a moderate duration couplet with two weighted movements.  You’ll want to use a kettlebell that allows you to start each round with a fairly large set. For the step ups you will set your kettlebell aside and use a dumbbell.  This means you will need to dial in two weighted items for today’s workout.  The step up weight is benchmarked lighter than the swings because of how difficult they are. Remember that you can hold the dumbbell any way you like so try out a few different options before the workout starts to find your preferred method.