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September 30, 2016


EMOM for 10 Minutes

1 Squat Snatch with pause in the bottom of the overhead squat

Today we work on the squat snatch.  The movement is very difficult and requires a great deal of mobility. Warm up to a weight that is in the 60-70% range and work with that weight for for all ten repetitions.  Test the movement at a low weight to make sure you are using a weight that you can land into a deep squat with your feet flat and your chest up.  Adding the pause will increase the difficulty of the lift so be conservative! If the squat snatch isn’t happening today due to mobility issues work on a power movement but in add some work on very light overhead squats with a PVC or empty barbell so you can get the feel for the movement.



AMRAP in 8 Minutes
EMOM perform 20 Double Unders

Workout notes: For this workout your score will be the total number of push-ups you perform in 8 minutes.  It’s a good idea to keep the set sizes small early on and try to manage sustainable sets even though you are treating this workout as an AMRAP.  To Rx this workout perform 20 double unders at the start of every minute.  Scale your double unders first by choosing a smaller set size like 10 or 5 reps or even 1 rep!.

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