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

AMRAP in 8 Minutes
30 Kettlebell swing 32/24 kg
90 Double Unders
30 Goblet style lunge steps 32/24 kg
90 Double Unders

Workout Notes: Today’s workout is on the shorter side. If you struggle with double unders the number 90 next to two different sets of this skill will probably be the first thing you see. Not to worry! This number can be scaled to any number that makes sense for you depending on your current skill level. Even shooting for 5-10 doubles every round will be more beneficial than doing 90 singles.  If you have never done a double under you can perform 90 singles for each set with a double under attempt every 10 reps. You will be using your kettlebell for both swings and goblet style lunges today.  Make sure you are capable of doing both movements with the weight you choose.  Focus on an upright chest during the lunges and control your descent so that you can lightly tap your back knee to the ground with each step.