Skill

Squat Snatch

1-1-1-1-1

For today’s skill work we are working up to a strong effort squat snatch for the day.  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. If you are unable to safely overhead squat, talk to your coach about trying out a split snatch instead.

WOD

for time

21-15-9

Burpee
Wall ball shot 20/14 lb 10/9′
Alternating Dumbbell Snatch 50/35 lb

Workout notes: Today’s workout is a task priority triplet of three simple movements. We use drop sets in each round so you can keep up the intensity as you work through all three movements and rounds.  Complete your burpees by jumping and clapping overhead to finish each rep. Choose a wall ball weight and height you can maintain through all three rounds even when you are under fatigue. The dumbbell snatch can be performed as TnG or as single repetitions but do alternate every rep to distribute the work evenly.