Skill

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.

WOD

AMRAP in 8 Minutes

10 Burpee Box Jump 24/20″
30 Air Squat

Workout notes: Our workout today is all bodyweight movements! The rep count is higher in the air squat but the burpee box jump is the more difficult movement.  Practice moving quickly on your burpee box jumps but make sure your legs have recovered  before you make that jump.  If you are practicing performing more explosive box jumps rest at the top of the box and rebound into the next rep after you recover.