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February 8, 2017

EMOM for 10 Minutes
3 Power Snatch

Use this opportunity to work on your power snatch technique and/or barbell cycling.  We’re not looking for a 3 RM here so start working with a weight that is in the 60% range and possibly a little higher but don’t go to max.  Practice creating vertical hip drive as the bar passes your knees and then drop under the bar and into a partial squat to catch the barbell overhead.  You can choose to link all 3 reps together or complete all 3 reps as singles each minute.


AMRAP in 8 Minutes
Medicine Ball Clean 20/14lb

Workout Notes: The Med-ball clean is a simple and potent movement.  It is easy to shorten the movement as the ball will most likely not be heavy enough to require you to open your hips at the top of the clean. Make sure you still treat these like you would a normal barbell clean, explosive hips and a quick drop under to catch the ball in a full squat, then stand tall to complete each rep.  If you can not perform strict push-ups from your toes you can do strict knee push-ups. Whether you’re working from your knees or toes focus on a straight torso and contact the ground with your chest on each rep without resting at the bottom.

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