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 add in some overhead squats with a PVC or empty barbell if you can so you can get a feel for the movement.

WOD

AMRAP in 10 Minutes
20 Push-ups
15 Front Squat 95/65 lb
10 Front rack walking lunge steps 95/65 lb

Workout notes

We have a time priority triplet on the menu today.  You’ll encounter a large set of push-ups in every round so break those up early and often as your push-up is likely to fatigue quickly.  After each round of push-ups you will tackle two light weight but difficult barbell movements.  Most of us will likely need to break up the barbell movements into smaller sets to get through each round.  Use the front rack walking lunge to determine what weight to use. Ideally you could easily complete a set of ten (5 on each leg) while fresh.