Skill

EMOM for 10 Minutes

1 Squat snatch with pause below the knees

Our skill work today focuses on the difficult Squat snatch.  In this version we’ll practice the lift with a pause below the knees after your take the bar off of the floor. The purpose of this drill is to practice raising the bar off the floor with the hips and shoulders traveling together. After performing the pause finish the first pull and violently open the hips creating vertical drive on the bar.  Drop under the bar as you would with any other snatch.  If mobility is an issue or you are new to the lift catch the bar overhead and slowly ride the bar down into your deepest squat.  Adding the pause will increase the difficulty of the movement so plan on going a little lighter than you would with a vanilla snatch EMOM and consider that this positional work so the intent is not for you to max out.

WOD

Tabata Strict Pull-up
Tabata V-ups
Tabata Push-ups

one minute rest between rounds

Workout notes

Today we have a three round, three movement interval workout consisting of bodyweight movements. All three movements are essentially strict in that you won’t be transferring momentum from your core like you would in a kipping pull-up.  Scale any of the three movements to a standard you can maintain for the entire workout.  For pull-ups that might mean using a band or rings for ring rows. Push-ups can be scaled by putting your hands up on a box. Scale v-ups by bending your knees rather than keeping your legs straight and bring your knees to your chest.  If you maintain hollow body in the bottom of the rep you should feel a similar stimulus to a v-up.  The Tabata interval is eight rounds of twenty seconds on and ten seconds off.  Count your score by adding up the total number of reps you complete across all three Tabata’s.