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October 16, 2015

Skill

EMOM for 10 Mintues

1 Power Snatch + 1 Squat Snatch

This skill work is two repetitions of the Snatch done every minute for 10 minutes. For the first repetition catch the bar above parallel and in a partial squat.  Follow that with a full squat snatch riding the bar down below parallel.  If you do not yet have the mobility to get into the bottom of the overhead squat then get as deep as you can but keep the load light and work on the movement. Work on the mobility for the movement with a light weight.

WOD

For time

50-40-30-20-10
Sit-ups
25-20-15-10-5
Box Jumps 24/20″

Workout notes: This workout is in the same vein and the benchmark workout “Annie” in that it pairs a jumping movement with sit-ups. In Annie we start with the technical double under which is difficult after exposing the midline to the sit-up. Here we begin with sit-ups followed up by the less technical but more powerful demand of the box jump.  The workout is for time but control your pace in high rep workouts like this so you can maintain a relatively constant pace.

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