Skill

EMOM for 10 Minutes
1 Squat snatch w/ pause in the bottom of overhead squat

Today we work on the squat snatch.  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 work with that weight for for all ten repetitions.  Test the movement at a low weight to make sure you are using a weight that you can land into a deep squat with 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 movement but in addition work on some very light overhead squats with a PVC or empty barbell so you can get the feel for the movement.

WOD

3 Rounds for time
400M Run
20 Alternating Pistols
15 Box Jump 24/20″

Workout notes: This triplet features the difficult to perform pistol or one legged squat.  Just like the snatch during the skill work there is a great deal of mobility and strength required to perform a full depth one legged squat. Start by practicing the movement by performing one legged high box step ups followed by lower downs trying to maintain control as long as possible. You may also use the squat rack for assistance if you are close to being able to perform the movement.