Skill
EMOM for 10 Minutes
Snatch with pause below the knees + pause in the overhead squat
Today’s skill work focuses on the most technically challenging lift that we encounter. You will perform one repetition with a pause below the knees after the first pull from the floor and a pause in the bottom of the overhead squat after you receive the bar overhead. Introducing the pause into this lift is a great way to practice the positions that you need to hit in order to be successful. Your focus should be to hit each position with a medium to moderate weight. Definitely less than your max but a bit heavier than what you might use in a metcon. If you are new to the lift try power snatching the bar and setting up for an overhead squat and descend as deep as your current mobility level allows.
WOD
AMRAP in 10 Minutes
15 Power Snatch 75/55 lb
12 Thrusters 75/55 lb
9 Lateral burpees over the bar
Workout notes: Today’s metcon has two light but taxing barbell movements. You should be able to perform a large set of snatches as well as a set of 12 thrusters with your chosen weight. There is no requirement to go unbroken (and it might be a bad idea!) during the workout but if you are unable to do that fresh you have probably chosen a weight that is too heavy. Choose a barbell load that is light and allows you to move quickly.