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 in 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 with a pause in the catch position and 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 12 Minutes
10-20-30-40-50 …
Jumping alternating lunge steps
Wall ball shot 20/14 lb 10/9′

Workout notes: Today’s workout is a time priority couplet of a difficult plyometric movement paired with wall ball shots.  You’ll start with 10 reps of each movement and add 10 reps in each round.  Your score at the end of the workout will be the round you completed all of both movements and any additional reps in an unfinished round.  So if you complete the round of 40 and 20 lunges in the round of 50, your score would be 40 + 20.