Skill

EMOM for 10 Minutes
2 Power Snatch

Perform 2 Power Snatch every minute for a total of 10 rounds. The weight you choose should be in the  moderate effort range but consider this as primarily skill work. These can be “touch and go” or one at a time but do them in quick succession so you are looking at a heavy double. An appropriate weight would likely be 60% or less for newer lifters.  The pace will be fairly rapid if you are lifting every minute so for that reason go a little lighter than you might with more resting time in between sets.

WOD

AMRAP in 10 Minutes
10 Overhead Walking Lunge Steps 45/25 lb
200M Run
30 Air Squats

Workout notes: Today we start with a loaded overhead walking lunge step.  Use a bumper plate that you can hold overhead and maintain an upright torso throughout the lunge.  Hold a plate overhead requires a somewhat narrow grip and that may be difficult if you are lacking shoulder mobility. You can always work on the position with a lighter weight or hold the plate in the front rack if you still have some mobility work to do!