Skill
EMOM for 10 Minutes
1 Power Snatch
Perform 1 Power Snatch every minute for a total of 10 rounds. The weight you choose should be in the moderate effort range but consider this as primarily skill work. An appropriate weight would likely be 65-70% or less for newer lifters. Consider starting with a weight you are very familiar with and increasing by small increments if the lifts are going well. The pace will be fairly rapid if you are lifting every minute so for that reason go a little lighter than you might with more resting time in between attempts
WOD
AMRAP in 10 minutes
10 Kettlebell swings 32/24 kg
10 Left leg step ups 24/20 ”
10 Right leg step ups 24/20 ”
Workout notes
Today’s workout is a short couplet of a weighted movement and a bodyweight movement. We start with a small set of kettlebell swings where the benchmark load is on the heavier end of the spectrum. The rep count in each round is only ten reps so this would be a great opportunity to test a heavier weight if that is something you have been considering. If you do decide to bump up the weight you can always start with russian style swings and progress higher as you feel more comfortable. Either way you should be able to get all ten completed in two sets or less. For the step ups you’ll stick with one leg for ten reps rather than alternating every rep. That will increase the difficulty a bit so you may need to slow your cadence slightly by resting momentarily on top of the box.
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