Skill
EMOM for 10 minutes
1 power snatch + 1 hang squat snatch
Today’s lifting skill is a barbell complex of Power Snatch followed by a full Hang Squat Snatch. Choose a challenging weight that is higher than what you would normally use during a metcon. Practice employing the hook grip so you can safely move from the first lift to second without losing control of the bar. If mobility is an issue, you’ll feel it the most during the squat snatch. Limit your squat to depth where you can maintain the mechanics without compromising your form.
Workout of the Day
AMRAP in 12 minutes
2-4-6-8-10-12 …
Plate overhead walking lunge
burpees jumping to a plate
Today’s workout is a classic ascending ladder where you’ll add two reps to each movement climbing as high as you can in the alloted time. You’ll need a bumper plate and some room for lunges and burpees. In this version of a burpee, the rep starts the same, but instead of jumping and clapping overhead, you’ll finish by jumping on top of your plate. Use that same plate for walking lunges. Remember that overhead movements like this one are highly dependent on shoulder mobility. If you can’t pull the plate overhead with your elbows locked out and arms stacked right into the shoulder, think about performing lunges pulling the plate at your chest or at body weight only
standard: 25/15 lb
rx, sport: 45/35 lb
Leave a Reply