Skill
EMOM for 10 minutes
1 squat snatch

Spend ten minutes working up to a heavy single squat snatch. The squat snatch is demanding of both mobility and strength so if you are still feeling new to this lift know that you are not alone! It takes a lot of work and a lot of reps to feel comfortable. If you are feeling ready do your best to drop under the bar quickly as you punch your arms out to catch the bar in a strong overhead squat position. If you are still working on this speed you can catch the bar a bit higher and then travel down into your overhead squat when you are ready.

Workout of the Day
for time
50-40-30-20-10
Sit-ups
25-20-15-10-5
Box jumps

We’ve got an all bodyweight couplet today to ease back into the week after a long weekend:) You’ll start with 50 sit-ups and 25 box jumps and work your way down from there until you make it to 10 sit-ups and 5 box jumps to finish the workout. If needed you can find a shorter box to jump to or step ups are always a great scaling option as well. If the volume of this workout looks like a lot try starting at the round of 40 and 20 instead!

standard: step ups
rx: 24/20″
sport: 24/20″, half reps toe-to-bar
overachiever: 30/24″, toe-to-bar