January 13, 2017


EMOM for 10 Minutes
1 Power Snatch + 1 Squat Snatch

Today we are working on snatch technique. Each minute you will perform one power snatch followed by one squat snatch.  You do not need to link these two reps together and if you are new to lifting you probably shouldn’t. For the power snatch you will still want to focus on getting under the bar as you would a squat snatch, but focus on catching the bar somewhere above parallel for the rep to be considered a power snatch.  If you have a hard time with the overhead squat you may find that this lift is a little more manageable.   The squat snatch is probably the most difficult lift that we do so start light and learn the mechanics of the lift before you start working with heavy loads.  If you are new to the movement start by catching the bar in the power position and slowly ride the bar down into the bottom of your overhead squat. If you are unable to safely overhead squat, talk to your coach about trying out a split snatch instead.  For both lifts focus on a tight set up and explosive hips.


AMRAP in 8 Minutes

Deadlifts 225/155lb*
*15 Box Jumps after each set 24/20″

Workout Notes: Today’s workout shares the same rep scheme as the 2014 Open Workout without the multiple weight changes.  The weight on your barbell should be slightly challenging but will also need to be a weight you can handle for high reps and under fatigue. You do not need to be able to do any of the rounds unbroken but you should not have to resort to singles either. Stay safe and controlled through both your deadlift reps and your box jumps.  To scale the box jumps choose a shorter box that allows you to jump to it before going to step-ups.


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