Skill

EMOM for 10 Minutes
3 Power Snatch

Perform three power snatches every minute for a total of 10 rounds. You can choose to link your reps together or perform three singles, but make sure you’re able to get all 3 reps done within each minute.  The weight you choose should be in the  moderate effort range.  An appropriate weight would likely be 65-70% or less for newer lifters. Consider starting with a weight you are very familiar with and increasing by small increments if  the lifts are going well.  Even though we are not squatting in this version of the snatch, make sure to drop underneath the bar slightly as you catch it with your hips behind you.  If mobility is an issue for you, talk to your coach about practicing a split snatch!

WOD

3 Rounds for time

400M Run
30 Overhead walking lunge steps w/ plate 45/35 lb
20 Box jumps 24/20″

Workout notes

Today’s workout is a three round time priority triplet.  Take the first round at a strong but steady pace and try to increase intensity in rounds two and three.  Overhead walking lunges are a big challenge if you are working on your shoulder mobility. If you are unable to lock out the plate overhead with your elbows straight consider bodyweight lunges or holding the plate at your chest.  Do your best to keep your torso upright and make the lunges a leg movement rather than a lower back movement. Remember to give yourself a moment to compose yourself before that first box jump.  Box jumps will be tough after the lunges!