Spend 15 minutes working on the pause snatch. It’s a full snatch (ground to full squat and stand up), but you pause with the bar at mid-thigh. This reinforces positioning and helps those who are prone to lifting the bar straight up instead of scooping it into the power position. Work up in weight across eight singles or more.
For the burpee box jump-overs, you’ll do a burpee either facing or alongside the box and then jump over it and onto the other side. For this, you do not need to open your hips on top of the box if you don’t want to since the goal is to lay down on the floor and get over to the other side. Scale pull-ups to banded or ring rows and scale the number of double unders down if you need to (for those true beginners, you may scale to 2x single unders)


Pause Snatch
8 x 1


AMRAP in 15 minutes:
5 burpee box jump-overs
10 pull-ups
20 double unders

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