Skill
EMOM for 10 Minutes
1 squat snatch

You can choose to spend ten minutes working up to a 1RM for the day or carry one challenging weight across for all ten sets. Whatever you choose focus on quality technique, pulling yourself under the bar into a squat to catch the bar with a vertical torso and locked out elbows. If the overhead squat position is still a challenge you can catch the bar above a squat and then travel slowly into your squat. If you can no safely overhead squat you can complete two or three power snatches in place of a squat snatch.

Workout of the Day
AMRAP in 12 minutes
6 Push-Ups
12 Medicine Ball Sit-Ups

All you’ll need for today’s workout is a medicine ball and an ab mat. If you’re a fan of push-ups you’ll be moving through this workout at a pretty fast pace so make sure to focus on quick transitions between your push-ups and sit-ups. This would also be a great workout to bump up the difficulty of your push-ups if you’ve been working from your knees or with your hands on a box for awhile. It’s always good to test things out to measure your progress! Have fun and move fast!

standard: 14/12lb
rx: 20/14lb
sport: 30/20lb
overachiever: 30/20lb