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February 16, 2018

Skill

EMOM for 10 Minutes
3 Power Snatch

Perform three power snatches every minute for a total of 10 rounds. You can choose to link your reps together or perform three singles, but make sure you’re able to get all 3 reps done within each minute.  The weight you choose should be in the  moderate effort range.  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.  Even though we are not squatting in this version of the snatch, make sure to drop underneath the bar slightly as you catch it with your hips behind you.  If mobility is an issue for you, talk to your coach about practicing a split snatch!

Metcon

AMRAP in 10 Minutes

30 Double Unders
10 Push-Ups

Workout notes

Today’s delicious dish serves up a healthy dose of shoulder strength and stamina.  Complete as many rounds and reps of 30 double unders and 10 push-ups in 10 minutes.  Double unders are a difficult skill to master but far more effective than single unders as a training tool.  If you have them but are worried about tackling 30 every round scale the volume to a number you could reasonably complete in about 30-45 seconds.  The push up volume will add up over 10 minutes so scale to a movement with which you can maintain when you get fatigued.  Push-ups will inevitably increase in difficulty as the workout goes on.  Just add more rest and break up each round into smaller sets rather than progressively scale throughout the workout.

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