Skill

EMOM for 10 Minutes

1 Squat snatch with pause in the bottom of 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 allows you to land in a deep squat while keeping your feet flat, chest up and elbows locked out .  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, still pausing in your catch position, but 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 10 Minutes

20 Front rack walking lunge 75/55 lb
20 Push-ups

Workout notes

Todays workout is a simple couplet but the movements are tough. The front rack lunge weight may look light, but the rep count in each round is high and holding the front rack position will get hard after a round or two of push-ups.  Focus on keeping your elbows high and make sure to select a weight that allows you to keep your torso upright through each step.  For the push-ups choose a version that you can move through without too much difficulty while still challenging yourself. If you are scaling to knee push-ups and doing 10+ reps in a row it may be time to scale up to box push-ups.