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 you can 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 with a pause in the catch position and add in some overhead squats with a PVC or empty barbell if you can so you can get a feel for the movement.

WOD

AMRAP in 10 Minutes

10 Overhead squat 95/65 lb
10 Alternating one arm russian kettlebell swings 32/24 kg

Workout notes:  Today we have two difficult movements in a task priority couplet.  The overhead squat requires a lot of mobility to be able to perform repetitions at your full range of motion! You’ll actively press the bar up overhead and keep your arms externally rotated.  The best overhead squatters have the range of motion in their joints to keep an almost vertical structure from hands to hips. This means getting your hips low keeping your chest up.  If you don’t have the ROM now that’s okay! It doesn’t mean you can’t practice the movement.  Go as deep as you can into a squat with a weight you can keep supported overhead.  Don’t be afraid to use an empty bar or PVC pipe if you want to work on the skill. If OHS isn’t happening today substitute a front squat and start spending some time working on that ROM!  You will only be swinging your kettlebell with one arm up to eye level, do not go all the way overhead here! Break up the swings any way you want but distribute the work evenly across both arms. Alternating arms by switching as the kettlebell is at the apex of the swing will be the most efficient but the transfer is a difficult skill. If you have trouble alternating you can scale the movement by completing 5 in a row on each arm instead.  You will most likely find the one arm variant to be a little more difficult that your standard swing!