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February 11, 2016

Skill

EMOM for 10 Minutes
Squat Snatch + 2 Overhead Squats

Our skill work today is to perform a squat snatch and follow that with two more overhead squats. First review the snatch with a pvc or unloaded barbell.  If you are new to the lift keep the load light throughout and work on achieving full range of motion with good mechanics before you increase the load on your barbell. Start by performing a power snatch and ride the bar down into the overhead squat and progressively get lower as you catch the bar.
WOD

AMRAP in 10 Minutes
30 Sit-Ups
20 Overhead Walking Lunges with a plate 45/25 lb
200M Run

Workout notes:   Lunges with a plate overhead can be especially difficult for you if you tend to drop your toros angle when you normally do lunges. Holding the plate overhead will force you to keep an upright torso so keep your arms locked overhead with your chest up and arms straight.  Set the plate down if you need to and rest in order to perform quality reps!

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