Skill

EMOM for 10 minutes
5 drag rope double unders
then
1 power snatch w/ pause below the knees + overhead squat

This skill work will be a challenge and a great time to focus on technique. Start each minute with a small set of double unders with the drag rope. If you haven’t tried these yet plan for five singles with one good attempt every round. After the double unders set your rope aside and move on to two reps with your barbell. The first rep will be a power snatch from the floor with a pause below the knee. The second rep will be an overhead squat. Both of these movements require patience and technique so spend some time with your coach going over both before the EMOM starts.

Workout of the day

AMRAP in 10 Minutes
5 power snatch
10 medicine ball cleans

Workout notes

This workout is meant to be light and fast. The power snatches should be done in sets for the whole workout. Either sets of five or quick sets of two and three. If you have to resort to singles at any point you have likely gone too heavy. The medicine ball clean and the power snatch will put a high demand on the posterior chain, solid form will pay off here. Have fun and Happy Monday!

Scaling

AMRAP in 10 Minutes
5 power snatch
10 medicine ball cleans

standard: 75/55 lb
rx: 95/65 lb
sport: 115/85 lb
overachiever: 135/95 lb