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June 5, 2015

Skill

EMOM for 10 Minutes
1 Hang Squat Snatch

For the skill work today you will be working with a moderate effort squat snatch starting each rep from the hang. If you participated in the skill work yesterday you were working on power snatching 3 reps from the floor at a light weight.  For this iteration you’ll most likely be keeping load moderate as you did yesterday but starting each rep from the hang and trying to achieve a full depth squat at the bottom of every rep.  The overhead squat is a difficult movement that requires a lot of mobility and skill. If the OHS is happening today ride the bar down as low as you can.

WOD

AMRAP in 8 Minutes
15 Toe-to-bar
15 Box Jumps 24/20″

Workout notes: The toe-to-bar requires midline strength as well as shoulder strength and stamina.  You can scale the movement to some kind of sit-up or knee-tucks to work on midline strength. If your grip is giving out switch to sit-ups so you can avoid tearing.

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