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January 13, 2016


EMOM for 10 Minutes

1 Squat Snatch

Today we’re working on the difficult Squat Snatch. Warm up by working through a power snatch and overhead squat complex with an empty barbell or PVC. For this EMOM start with a weight that is easily manageable and increase slowly only if you have nailed the technique and range of motion.  If your mobility allowing a full depth overhead squat, stick with a power or split snatch today.



for time
50 Double Unders
15 Strict Press 115/75 lb
50 Double Unders
20 Push Press 115/75 lb
50 Double Unders
25 Push Jerk 115/75 lb

Workout notes: We’re going to tackle part of our pressing sequence in one workout today.  We’ll start with the most strength biased movement, the strict press and increase reps as we move presses that improve with core to extremity efficiency. You’ll want to choose your loading based on your strict press. Doing 15 in a row is not a requirement but being able to do at least a large set is a good baseline when choosing what weight to do. Keep yourself honest and stick to the appropriate form on each round!

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