Skill
EMOM for 10 minutes
1 hang squat snatch

Spend ten minutes working up to a challenging hang squat snatch. Each rep will start with a snatch grip deadlift to bring the bar to the hang position. From here focus on keeping your shoulders back and chest up as you bend your knees and bow forward before returning the bar to your hips and sending it up over your head. The goal for a squat snatch is to catch the bar in an overhead squat. If you’re not ready for the overhead squat position you can try a hang power snatch today instead.

Workout of the Day
AMRAP in 12 minutes
6 one arm alternating devil press
12 overhead walking lunge steps

All you’ll need for today’s AMRAP is one dumbbell and an ab mat. Alternating devil press can be tricky so make sure to try a few reps before the workout starts so you can get into a good rhythm with these. We’ll also be hanging on to the dumbbell for the lunge steps. Keeping the dumbbell locked out overhead will increase the difficulty of this movement quite a bit, if you’re not able to keep your elbow locked out and arm and shoulder in a good position you can scale this movement to a goblet lunge. Make sure both the devil press and lunges are doable with the weight that you choose and as always feel free to leave the weight out of either movement if needed.

standard: 35/20 lb
rx: 50/35 lb
sport: 65/45 lb
overachiever: 75/55 lb