Skill
EMOM for 10 Minutes
1 Squat Snatch with pause in the bottom of the overhead squat
Today we’re working on the squat snatch and really honing in on technique. The movement is very difficult and requires a great deal of mobility. Warm up to a weight that is in the 60-70% range and only add weight to your bar throughout the EMOM if you are nailing the lift with the pause. If you’re not sure what weight to start with test the movement at a low weight to make sure you are using a weight that allows you to land in a deep squat with while keeping your feet flat and your chest up. Adding the pause will increase the difficulty of the lift so be conservative! If the squat snatch isn’t happening today due to mobility issues work on a power snatch but add in some overhead squats with a PVC or empty barbell if you can so you can get a feel for the movement.
WOD
for time
10-1
Burpees
1-10
Alternating Dumbbell Snatch 50/35 lb
Workout notes
Today’s workout is a time priority couplet with a descending amount of burpees and ascending dumbbell snatches. Each round has eleven reps in this ten round workout. The rep scheme front loads the workout with burpees and finishes with a high number of dumbbell snatches. Start out at a sustainable pace with your burpees and keep the intensity high as you get into the larger rounds of snatches.