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October 22, 2014


EMOM  for 10 Minutes
3 Power Snatch

Work up to a light weight Snatch and perform 3 repetitions every minute for 10 minutes.  Ideally you choose a weight that allows you to do all three reps in a row.  Be sure to drop under the bar and land in a partial squat for every rep.   If you are going so heavy that this is turning into a metcon drop weight. Focus on technique.


AMRAP in 12 Minutes

15 Box Jumps 24/20″
20 One Arm Kettlebell Overhead Walking Lunge steps 24/16kg (10 Left, 10 Right)
25 Sit-Ups

Workout Notes: Spend some time working on how you will hold the kettlebell as it is overhead.  The best position is usually to have your palm facing forward with the bulk of  kettlebell behind your hand.  Make sure that your elbow is straight and you are pressing up on the handle while it is overhead.  If you have a shoulder mobility problem and your arm is collapsing try a dumbbell so you can rotate your arm or scale down to front rack lunges.

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