Skill
EMOM for 10 Minutes
1 slow pull power snatch + 1 squat snatch

A slow pull power snatch should come off the ground slow and controlled and take about two seconds to pass your knees. The slow pull will force even more power to come from your hips to send the bar overhead. After the power snatch you can choose to either hang on to the bar going into the next rep or drop the bar before setting up for the squat snatch. The squat snatch requires a lot of strength and mobility so make sure to keep the bar light to make this lift happen if needed.

Workout of the Day
AMRAP in 12 minutes
30 thrusters
50 double unders

We’re working with an empty bar today which means these thrusters are meant to be very light. If an empty barbell is not light you can choose to use a training bar or cut the reps down to fifteen and use the prescribed barbell. Double unders can be scaled down to a number that feels more manageable if fifty is too many. If you’re not ready for double unders in a workout you can choose to do singles with at least one double under attempt per round. Have fun and move fast!

standard: 15 thrusters 45/35 lb, single unders
rx: 45/35 lb
sport: 45/35 lb
overachiever: 45/35 lb