October 13, 2017


EMOM for 10 Minutes
3 Power Snatch

Perform three power snatches every minute for a total of 10 rounds. You can choose to link your reps together or perform three singles, but make sure you’re able to get all 3 reps done within each minute.  The weight you choose should be in the  moderate effort range.  An appropriate weight would likely be 65-70% or less for newer lifters. Consider starting with a weight you are very familiar with and increasing by small increments if  the lifts are going well.  Even though we are not squatting in this version of the snatch, make sure to drop underneath the bar slightly as you catch it with your hips behind you.  If mobility is an issue for you, talk to your coach about practicing a split snatch!


AMRAP in 10 Minutes

10 Burpees jumping to a plate
10 Overhead walking lunge steps 45/35 lb

Workout notes: Today’s workout is a couplet with the always difficult burpee and unilateral overhead walking lunge step.  We’ll be finishing our burpees by reaching full extension of the hip and knee after jumping onto a small plate. You do not need to clap overhead at the end of every rep.  Use the same plate for your overhead walking lunge steps. You will want to have your shoulders, elbows and wrists stacked above the body throughout the entire rep similarly to the way you would hold a handstand.  If you are having difficulty keeping the plate locked out due to mobility issues consider scaling by holding the plate at your chest or just performing the reps unweighted.

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