Skill

EMOM for 10 Minutes
3 Overhead Squat

Work up to a light to moderate load and perform 3 repetitions every minute for 10 minutes. We will be working from the floor so practice Squat Snatching your first rep. The Overhead Squat is often limited by flexibility rather than strength, so choose a weight that allows you to keep good form through the whole range of motion and each rep. If you have trouble with this movement or are new to this movement stay light and focus on the mechanics of the lift.  If you are tracking your workouts compare your weights here to July 16th, 2015.

WOD
AMRAP in 15 Minutes
400M Run
15 Push-Ups
15 Box Jumps 24/20″

Workout Notes: Choose a box that you are comfortable jumping to even when fatigued.  Remember to keep your torso as upright as possible during your box jumps.  If rebounding is not sustainable try jumping onto the box and stepping off of it to keep a consistent pace.  For most people, the limiting movement will be the push-ups so consider breaking them up into smaller sustainable sets. Review the standards for a quality push-up to determine a suitable scaling option.  Really try to push the pace of the run rather than using it as recovery.