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January 29, 2016

EMOM for 5 Minutes
1 Snatch w/pause in the bottom of overhead squat
then
10 Minutes to work up to a strong effort Snatch

Today we work on the squat snatch.  The movement is very difficult and requires a great deal of mobility. Warm up to a weight that is in the 60-70% range and work with that weight for for all five repetitions.  Test the movement at a low weight to make sure you are using a weight that you can land into a deep squat with your feet flat and your chest up.  Adding the pause will increase the difficulty of the lift so be conservative! If the squat snatch isn’t happening today due to mobility issues work on a power movement but in addition work on some very light overhead squats with a PVC or empty barbell so you can get the feel for the movement.  After you have hit 5 consecutive snatches on the minute spend another 10 minutes working on hitting a little heavier weight.  Increase gradually and do not add weight unless your mechanics are perfect!

WOD

Tabata Kettlebell Goblet Squat 32/24 kg
1 Minute Rest
Tabata Two-Arm Dumbbell Burpee Deadlift 45/30 lb

Workout notes: Score this workout like you would a traditional Tabata workout. Your lowest score in any round will be your score for that movement. You should end up with two scores, one for each movement.  You have a total of 4 minutes on each movement so put in a strong effort on both movements using all of your 20 second interval for work. The goblet squat is a great tool for teaching an upright squat. Do your best to keep your chest up with the kettlebell at clavicle height.  The burpee dumbbell deadlift should be performed with a quick and explosive movement to bring the feet forward to the dumbbells following your push-up. Keep your back straight as you stand up with the dumbbells and be sure to reach full extension with your hips and knees.

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