April 22, 2016


EMOM for 10 Minutes

1 Squat Snatch

Today we’re working on the difficult Squat Snatch. Warm up by working through a power snatch and overhead squat complex with an empty barbell or PVC. For this EMOM start with a weight that is easily manageable and increase slowly only if you have nailed the technique and range of motion.  If your mobility allowing a full depth overhead squat, stick with a power or split snatch today.


for time

Wall Ball Shot 20/14 lb 10/9′

200M Run with medicine ball AFTER every round

Workout notes: With wall ball shots you’ll want to use a medicine ball that you can consistently hit the same target for every rep while you squat below parallel.  Remember that each round finishes with a 200M run while you hold your medicine ball.

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