Skill

12×45 seconds
1 squat snatch w/ pause below the knee

For each of 12 reps, pull from the floor and hit a distinct pause just below the knee to reinforce good positioning and tension. From the pause, explode upward and receive the bar in your squat stance. If you’re still working on catching the bar below parallel, ride the bar down to full depth. Remember that mobility can be a big limiting factor when it comes to the squat snatch. If you’re still working on mobility scale the movement to power snatches.

Workout of the Day

AMRAP in 15 minutes
100m run
15 deadlifts
100m run
12 weighted step overs

Use the short runs as recovery for the weighted movements in this 15-minute AMRAP. For the deadlifts, choose a moderate load you can complete in two to three sets while maintaining a flat back. Hold the dumbbell anyway you find comfortable and find a steady rhythm for the weighted step-overs. To scale, reduce the barbell and dumbbell weights, lower the box height, or swap the runs for a short distance on a machine.

standard: 135/95 lb, 30/20 lb
rx: 185/135 lb, 50/35 lb
sport: 225/155 lb, 65/45 lb