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September 3, 2014


EMOM for 10 Minutes

3 Overhead Squats

Work up to a light load and perform 3 Overhead Squats every minute for 10 minutes.  Practice squat snatching your first rep if you can. If you are new to the movement power snatch the bar and ride it down into the bottom of your first squat.  A big part of being able to perform this movement to full depth is purely mobility.   If you can’t achieve the position with a pvc or an empty barbell then adding weight won’t help.  If you are in that situation keep the load light and work on the mechanics of the lift.


AMRAP in 8 Minutes

10 Alternating Kettlebell Clean & Jerk 24/16kg
15 Sit-Ups

Workout notes: You can consider the Kettlebell Clean & Jerk as ground-to-shoulder then shoulder-to-overhead but performing the movements entirely strict is not advised! If you can catch the kettlebell at the shoulder with soft knees and then start your jerk from that position you will be able to continue moving rather than hitting failure.

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