Skill

EMOM for 10 Minutes

1 Power Snatch with pause below the knees + 1 Squat snatch

Today we’ll be working on a difficult weightlifting movement.  You’ll have 10 attempts to complete a power snatch pausing below the knees after the first pull, followed by a full snatch.  You may perform both reps as touch and go but that is not required.  If you do drop the bar after your first rep try to complete the second rep quickly so that you leave most of the remainder of the minute for rest.  Practice catching the first rep in a partial squat and then descending into a full squat in your second rep.  If you are new to the lift catch your second rep as power snatch and try to ride the bar down into an overhead squat.

WOD

for time

15-12-9-6-3

Power Snatch 95/65 lb
Front Squat 95/65 lb

Workout notes: Yesterday our workout was a long time priority aerobic workout with only bodyweight movements. Today we have a task priority workout performed with only a barbell.  You should have a good idea what weight would be appropriate after the skill work. For this workout we’re looking for a weight that is less than 60% of your 1RM in both lifts. Most of us will need to adjust the weight based on our capability in the power snatch.  You’ll want to use a weight with which you can perform each round in just a few sets.  If you find that you are forced to do single repetitions early in the workout, you have gone too heavy.