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October 21, 2016


EMOM for 10 Minutes
1 Snatch + 2 Overhead Squats

Today our skill work is the snatch plus overhead squat.  The overhead squat is probably the most difficult barbell movement you will encounter. The lift requires good mobility, coordination and strength.  We’ll be working from the floor so new lifters should power snatch the bar and attempt to catch the bar in a partial squat before riding the bar down into the bottom of the overhead squat. As you gain proficiency in the overhead squat you can attempt to receive the bar in the bottom of your squat for a full squat snatch.



AMRAP in 6 Minutes
2-4-6-8-10-12 …
Alternating Jumping Lunge Steps
Kettlebell Swings 32/24 kg

Workout notes: This workout is short and fast sprinting style workout.  The jumping lunges offer increased difficulty over walking lunge steps.  In short workout like this with a low rep count you potentially have a large number of transitions before you get into the higher rep ranges. Practice controlled breathing and short rest between movements so you can keep a steady and continuous pace throughout the workouts.  Your score will be the number corresponding to your last completed round plus any additional reps.

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