EMOM for 10 Minutes
1 Squat snatch w/ pause in the bottom of overhead squat

Today we work on the squat snatch.  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 work with that weight for for all ten repetitions.  Test the movement at a low weight to make sure you are using a weight that you can land into a deep squat with 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 movement but in addition work on some very light overhead squats with a PVC or empty barbell so you can get the feel for the movement.

WOD

AMRAP in 10 Minutes
30 Sit-Ups
20 Push-Ups

Workout notes: The push-up will be the most difficult portion of this workout and in this format you have to remember that larger sets are more difficult that smaller ones so for that reason remember to break up those sets early.  Push-ups tend to fall off fast. If that happens remember to keep working solid form and just rest if you need to.  If you witness the scaled push-ups  in the Hometown Hoedown you saw that push-ups from the knees are really difficult! Don’t be afraid to use that scaling option if it is appropriate for you!