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August 1, 2016

Skill

EMOM for 10 Minutes
2 Power Snatch

Perform two power snatches every minute for a total of 10 rounds. The weight you choose should be in the  moderate effort range but consider this as primarily skill work.  An appropriate weight would likely be 65-70% or less for newer lifters. Consider starting with a weight you are very familiar with and increasing by small increments if  the lifts are going well.  The pace will be fairly rapid if you are lifting every minute so for that reason go a little lighter than you might with more resting time in between sets.

 

WOD

AMRAP in 10 Minutes
21 Air Squats
15 Power Snatch 75/55 lb
9 Push-Up

Workout notes: This triplet combines two bodyweight movements with a light but complex weightlifting movement performed in higher rep sets for each round.  The load on your barbell should be light enough that you could perform each round of 15 reps in only a couple of sets. Break up your round as needed but keep the load well below 60% and move efficiently for multiple reps rather that choosing load so difficult you need to perform singles.

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