July 22, 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.


5 Rounds for time
21 Thrusters 45/35 lb
9 Kettlebell Swings 32/24 kg

Workout notes: We’re working with a light barbell for a high number of repetitions and a heavy kettlebell for a low number of repetitions.  This workout should fall into the sprint category even though we are looking at 5 rounds for time.  Use a light barbell that you can perform thrusters in only a couple of sets and a kettlebell that you can swing in 1 set.

Leave a Reply