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REMINDER

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Skill

EMOM for 10 Minutes
Power snatch + hang squat snatch from above the knees

Spend ten minutes working on a two rep barbell complex of snatches today.  We’ll start with a power snatch taking the barbell from the ground to overhead.  Catch the bar in a partial squat and finish the rep by standing tall. Carefully lower the bar to the hang by guiding the bar to the hips using the straightest bar path possible.  That will mean re-establishing the hook grip and bending the elbows while turning the bar over.   For the second rep start by bending at the knees then bowing forward so your shoulders are ahead of the bar.  Finish the complex by opening the hips and catching the bar in your deepest squat.  If mobility becomes an issue at this point you can catch the bar above parallel but try to push the depth as far as you are safely able to do so.

WOD

AMRAP in 10 Minutes
10 Chest to bar pull-ups
20 Sit-ups
30 Squats

Workout notes

Our workout today is a triplet of bodyweight movements in a short time frame.  Each set provides a little bit of isolation from each other so you may find that your arms, core and legs have recovered a bit when you return to their respective movement. Do your best to attack each section with short rest and quick transitions knowing that you have a bit of recovery as you work your way through each movement.[/vc_column_text][/vc_column][/vc_row]