Skill

EMOM for 10 minutes

1 squat snatch

rest 3 minutes
then move on to the workout of the day

We’ll start today with 10 rounds of skill work on the sixty second timer. Take this time to work up to a challenging squat snatch or just focus on technique if you are newer to this lift. Focus on a smooth pull off the floor, catching the bar in the bottom of your squat and keeping your chest and elbows up through the catch and as you stand. After the ten rounds we’ll take a three minute break to adjust the weight on your barbell for the workout.

Workout of the day

AMRAP in 8 Minutes

1-2-3-4-5-6-7… *
burpee box jumps

1 squat snatch after every round of burpee box jumps

Workout notes

Plan to go lighter than you finished in the EMOM but a bit heavier than you might normally in a workout as you’ll technically only be doing one squat snatch per round. The eight minute AMRAP will have us starting with one burpee box jump and adding a rep every round. Each round will be completed with one squat snatch. At the end of the eight minutes your score will be the last round you completed of burpee box jumps including the squat snatch and any reps in the next round. Challenge yourself with this one and have fun!

Scaling

standard: 95/65 lb, 24/20″
rx: 135/95 lb, 24/20″
sport: 185/135 lb, 24/20″
overachiever: 225/155 lb, 24/20″