Skill

EMOM for 10 Minutes

1 Squat Snatch with pause in the bottom of the overhead squat

Today we’re working on the squat snatch and really honing in on technique.  The movement is very difficult and requires a great deal of mobility. Warm up to a weight that is in the 60-70% range and only add weight to your bar throughout the EMOM if you are nailing the lift with the pause.  If you’re not sure what weight to start with test the movement at a low weight to make sure you are using a weight that you can land into a deep squat with while keeping your feet flat and your chest up.  Adding the pause will increase the difficulty of the lift so be conservative! If the squat snatch isn’t happening today due to mobility issues work on a power snatch but in add some overhead squats with a PVC or empty barbell if you can so you can get a feel for the movement.

WOD

for time

50 Burpee Box Jump Overs 24/20″

Workout notes: Today’s workout should be short and sweet!  We are looking at a high volume of burpees over the box so even though the total rep count is low the movement is difficult and should not be taken lightly. You should try to go fast but you don’t want to start out at a pace that is impossible for you to maintain!