Skill

EMOM for 10 Minutes

1 Hang Squat Snatch from below the knees

Our skillwork today is the squat snatch. For this variant we’ll be working from the hang and specifically starting from below the knees. That means you will perform a snatch grip deadlift to hip height and then lower the bar down to below your knees. As you lower the bar down into the start position practice tracing the route you expect the barbell to travel as you perform the lift.  Stop momentarily with the bar below the knees and then perform the full lift.  The BTN snatch will most likely increase the difficulty level of the lift for you so for that reason warm up to about 60% of your 1RM before deciding what weight to work with.

WOD

for time

15-12-9-6-3
Overhead Squat 115/75 lb
Burpee Box Jump Overs 24/20″

Workout notes: The overhead squat is one of our most difficult movements. Keep the load light and manageable if the lift is new to you.  Do your best to work through the full range of motion. If the OHS range of motion isn’t happening today due to mobility issues switch the lift to a front squat or other power movement.