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March 1, 2017

Skill

EMOM for 10 Minutes
2 Squat Snatches

Spend ten minutes working up to a strong effort double squat snatch.  It is up to you whether you choose to link your 2 reps together or perform 2 singles.  The squat snatch is probably the most difficult lift that we do so start light and learn the mechanics of the lift before you start working with heavy loads.  If you are new to the movement start by catching the bar in the power position and slowly ride the bar down into the bottom of your overhead squat. If you have shoulder or hip mobility issues you may find that you are not able to get into position for the overhead squat portion of the squat snatch.  You can choose to squat to the deepest depth that is safe and comfortable for you or talk to your coach about giving the split snatch a try!

WOD 

10 rounds for time
12 Kettlebell Swings 32/24kg
15 Sit Ups

Workout Notes: Today we have a simple couplet, but the round count is high.  Your reps will total 120 for the kettlebell swings and 150 for the sit-ups.  If the overall volume sounds like too much for you consider dropping the rounds to 6-8 to decrease your total number of reps for the workout.  The kettlebell weight is one that we see often. Scale as needed to something that allows you to complete 12 kettlebell swings in 1-2 sets.

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