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October 11, 2016

Skill

EMOM for 10 Minutes
3 Power Snatch

Use this opportunity to work on your power snatch technique and/or barbell cycling.  We’re not looking for a 3 RM in this workout so start working with a weight that is in the 60% range and possibly a little higher but don’t go to max.  Practice creating vertical hip drive  as the bar passes your knees and then drop under the bar and into a partial squat to catch the barbell overhead.

WOD

AMRAP in 8 Minutes
30 Double Unders
15 Goblet Squat 32/24 kg

Workout notes: At eight minutes today’s workout falls into a shorter time domain. The workout is meant to be a lighter and faster workout than something like yesterday where we saw the heavy barbell. If you are new to double unders scale the movement by volume first before deciding to do single unders.  If you do switch to single unders make at least one double under attempt every round. We really like goblet squats for learning squatting mechanics so think about that as you move through the workout. Keep your chest up throughout the entire range of motion. Going “unbroken” during the workout is not required of course but you should be able to easily do a set of 15 with the weight that you choose.

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