January 4, 2019

By January 3, 2019Workout of the Day


EMOM for 10 Minutes
2 Squat snatches

For today’s skill work we are working on snatch doubles.  Do your best to drop into as deep of a squat as possible for each repetition.  Shoulder mobility might be the limiting factor with how deep you are able to squat with a bar locked out overhead so  test your limits and only as deep into the squat as your range of motion allows you.  These reps do not need to be performed as touch and go but do follow yourself within a few seconds if you are performing singles so that you have plenty of time in the minute to rest.


AMRAP in 10 minutes

20 Kettlebell swings 32/24 kg
35 Sit-ups
20 Push-ups

Workout notes

This workout will be scored by the total number of rounds and reps you complete in ten minutes of the kettlebell swing, sit-up and push-up triplet.  The set sizes are fairly large for the tight timeframe of this workout so do your best to keep moving throughout all ten minutes.  Inevitably the push-ups will slow down as you get fatigued but that is okay! Add some rest and knock out each set of twenty in small sets with short rest.  Choose a scaling option for your push-ups that is difficult but also allows you to keep moving through the reps at a decent pace.

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