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June 10, 2016

EMOM for 10 Minutes
1 Squat Snatch with Pause

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

WOD

3 Rounds for time
50 Wall Ball Shots 20/14 lb 10/9′
200M Run

Workout notes: The format of this workout gives you two, two hundred meter runs to use as recovery following large sets of wall ball shots. Make an attempt to perform very large sets on the wall ball and use the first two runs as recovery and hit the third run hard of course.  If you are absolutely certain that you will get all 50 shots unbroken on all three rounds hit all three runs at max effort or increase your wall ball weight or height standard.

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