Skill

EMOM for 10 Minutes
2 Power Snatch

Perform two power snatches every minute for a total of 10 rounds. You can choose to link your reps together or perform two singles, but make sure you’re able to get both reps done within the first half of 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

AMRAP in 15 Minutes

200M Run
10 Toe-to-bar
20 Overhead walking lunge steps with a plate 45/35 lb

Workout notes

This workout will be scored by the total number of rounds you complete in fifteen minutes.  We’ll start each round with a familiar 200M run. Once inside the gym you have a small set of toe-to-bar  and a large set of overhead walking lunges while holding a plate overhead.  The benchmark load for the lunges is on the lighter side but twenty consecutive reps will be a challenge.    If overhead mobility is an issue scale to a goblet style lunge by holding the plate at your chest or leave the weight out of the lunge completely.