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
20 Jumping Lunges
30 Alternating Dumbbell Snatches 50/35lb
400m Run

Workout Notes: Today’s workout is a triplet. The jumping lunges are meant to be explosive so attempt to explode from the bottom position of your lunge and land on the alternate setup.  You are not jumping for height but rather you are jumping into the opposition position for SPEED. They take some balance and skill so if you’re having trouble just slow down and work on the mechanics and make sure to land gently so as not to slam your knee into the ground. For the dumbbell snatches you will alternate arms for each rep. Make sure to return the dumbbell to the ground between each rep but you are free to alternate hands in the air if you would like to perform the reps “touch and go”.