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 allows you to land in a deep squat while keeping your feet flat, chest up and elbows locked out .  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, still pausing in your catch position, but add in some overhead squats with a PVC or empty barbell if you can so you can get a feel for the movement.

WOD

for time

400M Run
50 Wall ball shots 20/14 lb 10/9′
200M Run
35 Wall ball shots 20/14 lb 10/9′
100M Run
20 Wall ball shots 20/14 lb 10/9′

Workout notes

Today’s workout is a three round couplet of running and wall ball shots.  The rep scheme is descending with about half of the volume in the first round. The idea behind the descending rep scheme is that you should try and keep the intensity high as the set sizes  decrease.  Use a medicine ball weight and target height that allows you to start each round by knocking out a large number of reps in one set and then chipping away with another couple of sets if needed.  Those shorter runs will act as a little bit of leg recovery but you’ll want to keep the speed up and try to get back in the gym as quick as possible.