Skill
EMOM for 10 Minutes
slow pull squat snatch

Spend ten minutes working on the slow pull squat snatch. With just one rep every minute there is plenty of time to focus moving well through this lift. The slow pull means that you will take the bar off the ground slowly. We never want to yank the bar off the ground quickly with a normal lift but today will be even slower and more controlled than usual. Once the bar passes your knees you can return to normal speed. Make sure not to pause between the slow pull and the rest of the lift, it should be a gradual speeding up. If you are struggling with the overhead squat portion of this lift feel free to do a slow pull power snatch or catch the bar in a power position before slowly riding it down slowly into an overhead squat.

Workout of the Day
AMRAP in 10 minutes
150 double unders
50 thrusters

Don’t let this workout scare you! The double under volume can be scaled down depending on your comfort with this skill. Plan to spend no more than five minutes max on the double unders before moving on to the thrusters. With such a big number of thrusters you will want to be able to move through your reps in fairly large sets with the weight you choose.

standard: 75/55 lb
rx: 95/65 lb
sport: 115/85 lb
overachiever: 135/85 lb