Skill
EMOM for 10 minutes
1 slow pull squat snatch

You’ll have ten attempts at a slow pull squat snatch today. With the slow pull the focus should be a controlled pull from the floor. Once the bar passes your knees you’ll want to speed things up to send the bar over head. The goal for a squat snatch should be to receive the bar in an overhead squat. If you’re not comfortable in this position yet you can practice catching the bar high and then slowly travel as deep into an overhead squat as you are able. Add weight every round or keep things light and focus on technique.

Workout of the Day
AMRAP in 10 minutes
7 front squat
4 alternating devil press

Ten minutes on the clock today, you’ll need a light-ish barbell for front squats and one dumbbell. If you haven’t done devil’s press before make sure to spend some time before the workout practicing these. The smoother you can transition from one rep to the next the better off you’ll be in a workout like this. Transitions are important in any workout that has low rep counts like today so focus on moving quickly between your barbell and dumbbell.

standard: 75/55 lb, 35/20 lb
rx: 95/65 lb, 50/35 lb
sport: 115/85 lb, 65/45 lb
overachiever: 135/85 lb, 75/55 lb