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February 24, 2016

Skill

EMOM for 10 Minutes
2 Power Snatch

Perform 2 Power Snatch 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. These can be “touch and go” or one at a time but do them in quick succession so you are looking at a heavy double. An appropriate weight would likely be 60% or less for newer lifters.  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.

Metcon

For time

21-15-9
Power Snatch 95/65lbs
Burpees
Front Squat 95/65lbs

Workout notes: You should have a good idea what an appropriate weight would be for you following the skill work today.  Your technique shouldn’t falter now that we are performing the workout for time.  Focus on driving the bar off of the ground with your hips staying low and catch the bar in a partial squat. Your snatch weight will most likely be the deciding factor when choosing a load if you are scaling. You should be able to tackle the first round in several sets rather than resorting to single repetitions.

 

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