Skill

EMOM for 10 minutes:
Squat snatch with a 3 second pause in the catch
Overhead squat with a 3 second pause in the bottom

Keep your range of motion shallow enough that you aren’t miserable during the pause. If you’re pushing for too deep of a position, you’re going to condition yourself to hate the movemennt because of the discomfort. There is no such thing as too shallow of a squat if your shoulders restrict you from going lower with comfortable proper form! We would always prefer to see people doing shallow overhead squats with good technique than going deep and getting sloppy.

Workout of the Day

4 rounds:
1 minute of front squats
1 minute of strict pull ups
1 minute of calories
1 minute of rest

Use a barbell light enough that you’re able to consistently hit sets of 5-10 reps on the front squats. Scale the strict pull ups with the goal of getting at least 7 reps per minute. Push the pace on the machine!

standard: 85/55
rx: 115/85
sport: 135/95
metcon: 4×3:00 on, 1:00 off