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November 4, 2016


EMOM for 10 Minutes
1 Squat Snatch

Spend ten minutes working up to a strong effort squat snatch.  The squat snatch is probably the most difficult lift that we do so start light and learn the mechanics of the lift before you start working with heavy loads.  If you are new to the movement start by catching the bar in the power position and slowly ride the bar down into the bottom of your overhead squat. Squat to the deepest depth that you can.


AMRAP in 8 Minutes
15 Push-ups with feet on a plate 45/25 lb
20 Overhead Walking Lunge Step 45/25lb
25 Sit-Ups

Workout notes: In this workout we’ll step up the difficulty level of the push-ups and lunges. With your feet on the plate you have extra incentive to maintain that plank position during push-ups. When performing OHWL steps remember to keep your arms locked out overhead.

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