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October 5, 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

AMRAP in 10 Minutes
200M Run
30 Wall ball shots 20/14 lb 10/9′

Workout notes: Today we’re performing a classic couplet. Use a medicine ball that lets you practice perfect squats with an upright torso and a weight you can throw to a 9 or 10′ target for all 30 reps in each round.  Try to challenge yourself and move quickly through each set of 30 wall ball shots but don’t leave yourself so gassed that you are using the run entirely as recovery.

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