Skill

EMOM for 10 Minutes

1 Power Snatch + 1 Hang power snatch from below the knees

Use this opportunity to work on your power snatch technique.  Practice creating vertical hip drive as the bar passes your knees and then drop under the bar and into a partial squat to catch the barbell overhead.  Your second lift in the complex will be from the hang.  Carefully bring the bar down from overhead and lower it to just below the knees. Work on passing through the same positions on both lifts.   This is technique work so your load should be much lower than your max effort lifts.  Working from the hang position increases the difficulty level of your lift so work in the 60-65% range of your max and be conservative with your increases.  If you aren’t already using the hook grip, now would be good time for some review

WOD

AMRAP in 10 Minutes

10 Power Snatch 95/65 lb
10 Front rack walking lunge steps 95/65 lb

Workout notes

This workout is a short couplet with two barbell movements.  The benchmark load for this workout probably seems fairly light when compared to a squat or deadlift but in reality both movements are going to feel heavy early into the workout.  Snatches and lunges are two of our most difficult movements.  You want to be able to knock out each round of ten reps in large sets rather than chipping away with one or two reps at a time.  If the load on your bar is so heavy you that you are failing reps or doing singles at any point you have gone way too heavy!

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