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January 12, 2018

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Skill

EMOM for 10 Minutes
1 Hang squat snatch from above the knees + 1 hang squat snatch from below the knees

Our skill work today focuses on the difficult hang squat snatch.  We are doing a  a two position lift that has you first snatching from above the knees and then below the knees.  This is meant to be unbroken and for most athletes that will mean keeping the load fairly light and using this as skill work.  Practice keeping your hips down and knees back as you hit each position.  Remember if the overhead squat is a difficult for you, you are not alone! Go only as deep into your squat as you are able to safely and under control.  Practice good mechanics rather than loading up too much weight and hitting ugly lifts.   If the squat isn’t happening today perform power snatches.[/vc_column_text][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][vc_column_text]

WOD

AMRAP in 10 Minutes

10-20-30-40-50 …
Wall ball shots 20/14 lb 10/9′

100M Run after every round

Workout notes

Today’s workout is a time priority couplet with an ascending rep scheme.  Your score will be the number of wall ball shots completed in any round where you finished the 100M run as well. If you completed the round of 40 and finished with 20 wall ball shots into the round of 50, your score would be 40+20.  With an ascending rep scheme like this one you can expect the wall ball shots to increase in difficulty as you fatigue.  There is no need to perform large unbroken sets during the first few rounds if it is going to leave you too winded to move quickly on the run and start the next round.  Break up your sets early and try to maintain short rest intervals.  The run is on the shorter side so use that as a bit of recovery but keep up a moderate pace and return quickly to start your next round.[/vc_column_text][/vc_column][/vc_row]

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