Skill

EMOM for 10 Minutes
3 Power Snatch

Perform three power snatches every minute for a total of 10 rounds. You can choose to link your reps together or perform three singles, but make sure you’re able to get all 3 reps done within each minute.  The weight you choose should be in the  moderate effort range.  An appropriate weight would likely be 65-70% or less for newer lifters. Consider starting with a weight you are very familiar with and increasing by small increments if  the lifts are going well.  Even though we are not squatting in this version of the snatch, make sure to drop underneath the bar slightly as you catch it with your hips behind you.  If mobility is an issue for you, talk to your coach about practicing a split snatch!

WOD

3 Rounds for time

400M Run
50 Wall ball shots 20/14 lb 10/9′

Workout notes

Today’s workout is a simple couplet of running and wall ball shots.  This workout is a task priority workout so your score will be the total time it takes for you to complete all three rounds. The volume on the wall ball shots is fairly high so consider that as you choose what weight you’ll use for the workout.  Ideally you have a ball and target height that you can use for fairly large sets rather than chipping away with a few reps at a time. Remember that you can lose a lot of time on the run if you treat it as recovery.  Pace yourself when you’re in the gym and try to keep the intensity high as you run.