Skill

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.

WOD

for time

50-35-20
Kettlebell swings 32/24 kg
20-35-50
Box jumps 24/20″

Workout notes

Today’s workout is a three round couplet with fairly large set sizes for each movement.  There is a total of seventy reps in each round and we’re starting with a higher volume of kettlebell swings and finishing with a high volume of box jumps during the last round.  Most of us will need to pace the workout from the start due to the high volume sets.  Break up the kettlebell swings into smaller sets that you can perform with short rest between efforts.  When it come to the box jumps the best strategy will be to slow your cadence down to a sustainable effort as you work through through those final two rounds.