Skill
EMOM for 10 minutes
1 squat snatch with pause below the knees

Spend ten minutes practicing the squat snatch with a pause below the knees. You’ll be taking the bar from the floor every rep. Make sure to take the bar from the floor under control before taking a quick pause below your knees. Keep your back flat and shoulders back during the pause and make sure to always keep your gaze straight ahead. After the pause continue the lift at normal speed. Explosive hips and a fast drop under the bar will be really important here. If you’re not able to overhead squat safely you can still practice the pause with a power snatch.

Workout of the Day
AMRAP in 10 minutes
10 step ups with medicine ball
10 sit-ups with medicine ball

Grab a medicine ball, box and an ab-mat for today’s workout. You’ll be hanging on to the ball through the whole workout. You can hold the ball however you want for the step-ups. For the sit-ups you’ll be tapping to ball on the ground at the bottom of each rep before sitting up with it. With only ten minutes on the clock today do your best to keep moving and minimize transitions as much as possible.

standard: 14/12lb, 24/20″
rx: 20/14lb, 24/20″
sport: 30/20lb, 24/20″
overachiever: 30/20lb, 30/24″