Skill

EMOM for 10 Minutes
1 Hang Squat Snatch + 1 Overhead Squat

The skill work today has you working on two variants of the snatch.  We’re starting from the hang position and trying catch the barbell overhead and ride it down into a squat. When you have completed that rep descend into another overhead squat.  If you are new to the movement keep the load light and ride the bar down as far as possible.

WOD

AMRAP in 10 Minutes
150 Double Unders
100 Wall Ball Shots 20/14 lb 10/9 ‘

Workout notes: In this workout we have two higher repetition movements with what essentially amounts to a time cap.  Typically we see the amrap with a higher number of rounds possible.  This version will challenge you to move fast enough to complete 1 round and then get as far into the second round as possible if you make it. If your conditioning is exceptional it is certainly possible to get deep into the second set of Wall Ball Shots.