September 18, 2015


EMOM for 10 Minutes

1 Squat Clean & Jerk

For the skill work today you will be working with a moderate effort squat squat clean & jerk from the floor.  For each rep you’ll want to practice catching the bar with your elbows up and riding the bar down below parallel. Both movements in this lift require a great deal of technique and coordination so make sure that you are reinforcing quality movement during each rep. If you are new the the lift start light increase weight if you are moving the bar well.


AMRAP in 10 Minutes

15 Box Jumps 24/20″
15 Power Snatch 75/55 lb

Workout notes: During our skill work we practiced the clean & jerk with a moderate to heavy load for 10 repetitions. For the metcon we’ll use the other olympic movement in a conditioning workout meant to be performed at a light weight. The “Rx” recommendation of power snatch suggests that you should be performing the workout with a weight that is well below your PR snatch and one that you can perform each round of snatches in a few sets.

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