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July 15, 2016

Skill

EMOM for 10 Minutes

1 Squat Snatch with pause in the bottom of the overhead squat

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 ten 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 add some work on very light overhead squats with a PVC or empty barbell so you can get the feel for the movement.

WOD

2 Rounds of the following

3 Minutes of
Rowing for Calories

3 Minutes of
10 Overhead Squats 95/65 lb
10 Toe-To-Bar Rest

3 Minutes rest

Workout notes: We will run this workout similar to how we would run a “Fight Gone Bad” style workout.  In this instance we have only two stations with three total movements. You will start on the rower for 3 minutes accumulating calories. For most athletes the best strategy will be to take it easy on the first round of rowing and leave something in the tank for the more difficult round of overhead squats and toe-to-bar.  After your row the Overhead Squat and Toe-to-bar portion will be scored as an AMRAP.  Your overall score will be the total calories, overhead squats and toe-to-bar achieved in both rounds.

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