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April 20, 2017


Skill

EMOM for 10 Minutes

1 Hang Squat Snatch from below the knees

Our skillwork today is the squat snatch. For this variant we’ll be working from the hang and specifically starting from below the knees. That means you will perform a snatch grip deadlift to hip height and then lower the bar down to below your knees. As you lower the bar down into the start position practice tracing the route you expect the barbell to travel as you perform the lift.  Stop momentarily with the bar below the knees and then perform the full lift.  The BTN snatch will most likely increase the difficulty level of the lift for you so for that reason warm up to about 60% of your 1RM before deciding what weight to work with.

WOD

AMRAP in 10 Minutes
10 Burpee Box Jumps 24/20″
10 Goblet Weighted Step ups 32/24 kg 24/20″
10 Kettlebell Swings 32/24 kg

Workout notes: This triplet has 2 movements in it that you are likely familiar with but includes the difficult weighted step up.  For most athletes the weight you choose to swing will be dictated by what you can efficiently step up onto the box with.  Hold the kettlebell goblet style at your chest and maintain an upright torso throughout the movement. Alternate each leg completing 5 reps per leg in each round.

 

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