February 13, 2020

By February 12, 2020Workout of the Day


EMOM for 10 Minutes

1 Slow pull power snatch + power snatch

For today’s skill work we’re practicing the difficult power snatch in a two rep complex.  In the snatch you bring the bar from the ground to overhead in one smooth motion.  We’re specifying a power snatch which means you’ll catch the bar in a partial squat rather than dropping into a full depth squat.   Start the first lift pulling slow and controlled before accelerating as the bar passes your knees.  For the second pulling at full speed is okay but make sure your mechanics are the same.


AMRAP in 8 Minutes
10 Thrusters 95/65 lb
12 Alternating dumbbell snatch 50/35 lb

Workout notes

Today’s workout packs a potent punch. Choosing the correct thruster weight will be important here. Make sure to select a weight that allows you to go unbroken in your opening set.  There’s a good chance you will break it up as fatigue sets in, but you won’t want that to happen too early on. The dumbbell snatch should match the difficulty of the thruster so that you don’t feel like you’re spending too much time on one of the two movements. Do your best to transition quickly from barbell to dumbbell and vice versa to make the most of your eight minutes!

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