Skill

EMOM for 10 Minutes
2 Squat Snatches

Spend ten minutes working up to a strong effort double squat snatch.  It is up to you whether you choose to link your 2 reps together or perform 2 singles.  The squat snatch is probably the most difficult lift that we do so start light and learn the mechanics of the lift before you start working with heavy loads.  If you are new to the movement start by catching the bar in the power position and slowly ride the bar down into the bottom of your overhead squat. If you have shoulder or hip mobility issues you may find that you are not able to get into position for the overhead squat portion of the squat snatch.  You can choose to squat to the deepest depth that is safe and comfortable for you or talk to your coach about giving the split snatch a try!

WOD

for time
200M Run
21 Kettlebell Swing 32/24 kg
21 Box Jump 24/20″
200M Run
15 Kettlebell Swing 32/24 kg
15 Box Jump 24/20″
200M Run
9 Kettlebell Swing 32/24 kg
9 Box Jump 24/20″

Workout notes: Today’s workout is a sprint!  Keep in mind that once you get through your first round you are almost halfway done with your total reps. Make sure to choose a kettlebell and box height that allows you to move through your sets at a consistent pace.  You should be able to get through each round of kettlebell swings in 3 sets or less. Choose a box that you can safely jump to when fatigued rather than choosing a higher box and switching to step ups. The runs are short so do your best to keep a quick pace!