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March 10, 2016


EMOM for 10 Minutes Squat Snatch + 2 Overhead Squats

Our skill work today is to perform a squat snatch and follow that with two more overhead squats. First review the snatch with a pvc or unloaded barbell.  If you are new to the lift keep the load light throughout and work on achieving full range of motion with good mechanics before you increase the load on your barbell. Start by performing a power snatch and ride the bar down into the overhead squat and progressively get lower as you catch the bar.


For time
Wall Ball Shots 20/14 lb
Medicine Ball Sit-Ups 20/14 lb

Workout notes: For this couplet you will need one medicine ball to use for both movements. With Wall Ball Shots you will want to use a ball that you can perform a full depth squat with your chest up and consistently throw to the same target.


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