EMOMWeightlifting

Rogue Squat Snatch Ambush

Weightlifting

Solo

Workout Details

EMOM

Squat Snatch:

Every 1:30:

3Squat Snatch

2Squat Snatch

3Squat Snatch

Single attempts

Original WOD

Squat Snatch:
Every 1:30:
3 reps at 75%
3 reps at 80%
2 reps at 85%
2 reps at 90%
2 reps at 95%
3 Single Attempts at 100%+

Coaching Tips

Strategy

1Focus on maintaining a strong grip and tight core as the weight increases.
2Break down the weight increments wisely to ensure form stays intact, especially during high percentages.
3Use the rest between sets to mentally prepare for the heavier weights.
4Consider pacing yourself on the earlier sets to leave energy for the heavier lifts.
5Aim to make the last single attempts at or above 100% smooth and controlled.

Safety Considerations

Technical Focus

Ensure proper technique to prevent shoulder and back injuries during heavy lifts.

Recommended Warm-Up

General Warm-Up:

Rowing - 3 min easy(Keep a steady pace.)

Mobility Work:

Shoulder Stretch - 30 sec each side(Focus on loosening the shoulders.)
Hip Flexor Stretch - 30 sec each side(Enhance hip mobility.)
Ankle Mobility - 30 sec each side(Work on ankle range of motion.)

Activation Sets:

2 rounds

, Light Squat Snatch(Perform 5 reps at about 50% of the starting weight.)
, , Overhead Squat(5 reps for warm-up.)
. Power Snatch(5 reps at an easy weight.)

Scaling Options

Intermediate

Reduce weight by ~20% and adjust reps as needed.

1
squat snatch
Focus on form and technique at reduced weights.

Scaled

Reduce weight by ~40%, perform higher reps or focus on form.

1
squat snatch
Perform Power Snatches instead of Squat Snatch.

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