Skill

EMOM for 10 minutes
1 squat snatch with pause in bottom of overhead squat

We’re upping the difficulty of an already technical lift. Adding a pause in the bottom of your catch position will force almost perfect accuracy. You may end up working with lighter weight here than you’re used to so use this opportunity to really focus on technique. If you are still working on the overhead squat you can practice catching the bar a little higher and then traveling into the squat in a slow and controlled manner.

Workout of the day

AMRAP in 10 minutes
10 box jumps
10 sit-ups

Workout notes

Today’s workout is quick and simple. Ten box jumps and ten sit-ups for ten minutes. With a workout like this the goal is to minimize transition times and to find a consistent pace that allows you to keep moving for the majority of the ten minutes. If you’re able to jump but the prescribed height is too high, choose a shorter box that you can jump to rather than switching to step ups to a taller box.

Scaling

standard: 24/20″
rx: 24/20″
sport:24/20″
overachiever: 30/24″