Skill
EMOM for 10 Minutes
1 Power Snatch + 1 Squat Snatch

You’ll be completing two lifts every minute on the minute for ten minutes today. Start with a power snatch and follow it up with a squat snatch. You can choose to hang on to the bar between the lifts or drop it depending on your preference. Make sure to pay attention to which lift is more difficult for you between the two and let that lift guide your weight choices. This may mean that you end up lifting a little lighter today and working on technique!

Workout of the Day
On a clock set for 12 minutes:
1 minute of power snatches
1 minute of jumping lunges
2 minutes of power snatches
2 minutes of jumping lunges
3 minutes of power snatches
3 minutes of jumping lunges

We’ll be working through three separate intervals on a twelve minute clock for today’s workout. You’ll start with one minute of both power snatches and jumping lunges, followed by two minutes of each and finally three minutes with each movement. Your goal for today will be to rack up as many reps as possible. Your bar for today’s workout doesn’t need to be light but it should be manageable for quick singles. If you end up having to squat snatch any reps you have gone too heavy. The jumping lunges take some practice so give these a try before the workout starts. It can be helpful to land in a wider lunge than you might normally to give yourself a solid base for balance. If jumping lunges are a no for you feel free to do normal walking lunges in place.

standard: 95/65 lb.
rx: 135/95 lb.
sport: 155/105 lb.
overachiever: 185/135 lb.