Skill
EMOM for 10 Minutes
1 squat snatch with pause above the knees

Spend ten minutes working up to a squat snatch with a pause ABOVE the knee. We practice a pause below the knee more often so this may be the first time you are practicing this specific skill work. The bar will start from the floor for each rep. You will pull the bar to right above the knee before pausing for 1-2 seconds. After the pause you’ll continue through the lift as you normally would. Body position should be the biggest focus of this skill work. When you pause your weight should be through your full foot with your shoulders back, back flat and gaze forward. Make sure the bar makes its way in towards your hips after the pause as you continue the lift and “throw” the bar overhead. Catch the bar in as low of a squat as you are able given your current mobility and strength.

Workout of the Day
AMRAP in 10 minutes
double unders
*15 air squats EMOM

How today’s workout goes will have a lot to do with your current comfort level with double unders. You’ll have ten minutes to rack up as many reps as possible of this tough skill after knocking out some air squats. If you can do some but are still working on double unders this will be a great opportunity for more practice! If you’ve been around awhile and feel like you can do these in your sleep, grab a drag rope to bump up the difficulty! If you’re just not ready for this skill in a workout and you’re still working on single unders you can definitely stick to singles instead of doubles. Every minute will start with fifteen air squats, as soon as you finish them you can grab your rope and go! Score will be total jumprope reps!

standard: single unders
rx: double unders
sport: 10 alternating pistols , drag rope
overachiever: 10 alternating pistols, drag rope