September 16, 2015


EMOM for 10 Minutes
1 Hang Squat Snatch

For the skill work today you will be working with a moderate effort squat snatch starting each rep from the hang. Start each rep from the hang and try to achieve a full depth squat at the bottom of every rep.  The overhead squat is a difficult movement that requires a lot of mobility and skill. If the OHS is happening today ride the bar down as low as you can.



AMRAP in 8 Minutes
20-40-60-80-100 …
Double Unders
10-20-30-40-50 …
Air Squats

Workout notes: The rep scheme of this workout is an ascending ladder for both double unders and air squats.  You will be performing twice as many double unders every round as you do bodyweight squats and your score will be rounds completed plus additional reps. If you don’t have double unders yet make an attempt every round before you switch to single unders. Pay attention to your squat mechanics! Even though this is a bodyweight movement where you are carrying no load you should pay attention to your torso angle. Keep your chest upright through the entire range of motion of your squat.  Pay attention to your knees and make sure they are tracking over your feet.  Remember to hit full depth as you get tired!

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