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Skill: 

 

7 Minute 'EMOM':

2 Power Snatch (3 Sec Pause in the 'Catch'. Both reps) + 2 Overhead Squats (3 Sec pause at bottom. Both reps)    

• Pausing is a fantastic way to gain positional awareness as well as build strength in these movements in different areas. Feel every inch of what you are doing & hold the standard throughout.

 

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WoD: 10 Min 'AMRAP'

. 10 Hang Power Snatch (40kg / 30kg) 10 Sumo Dead Lift High Pull (same bar)

• 5 Ground To Overhead w/Bumper Plate EMOM (20/15)

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        . Post your 'EMOM' load/s and then the number of round to comments.

Did you know that Al is back!! 

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