Skill

EMOM for 10 Minutes

1 Hang Squat Snatch from below the knees

Our skillwork today is the squat snatch. For this variant we’ll be working from the hang and specifically starting from below the knees. That means you will perform a snatch grip deadlift to hip height and then lower the bar down to below your knees. As you lower the bar down into the start position practice tracing the route you expect the barbell to travel as you perform the lift.  Stop momentarily with the bar below the knees and then perform the full lift.  The BTN snatch will most likely increase the difficulty level of the lift for you so for that reason warm up to about 60% of your 1RM before deciding what weight to work with.

WOD

4 Rounds with 90 seconds on each station

[odd] Burpees
[even] rest

Workout notes: This workout will be scored as you would with any other AMRAP. We’re working for a total of four, ninety second bouts and resting 90 seconds between so your total workout time will be 10.5 minutes(discounting the last rest period). Perform as many burpees as you are capable of in each 90 second interval and then rest another 90 seconds for each round. Your total score will be the number of burpees you complete across 4 rounds.  Use this opportunity to challenge yourself to perform more efficient and faster reps.  Work on being explosive and springing up out of the bottom of each rep.