FITNESS
A. EMOM 10:
1 power snatch w/ 1s pause in receiving position
Training notes:
•Prioritize good positions over load lifted.
•Reset each rep. Not touch-and-go.
B. 3 rounds—
3 min AMRAP:
15 Russian KB swings
15 lateral burpees over-the-KB
AMRAP lateral hops over-the-KB in remaining time
-Rest 3 min
Training notes:
*Pace this so there’s minimal attrition between rounds.
Record reps completed.
PERFORMANCE
A. EMOM 10:
Mins 1-5: 1 muscle snatch + 1 overhead squat
Mins 6-10: 2 squat snatches
Training notes:
•Prioritize good positions over load lifted.
•Reset each rep. Not touch-and-go.
•Goal of muscle snatches and overhead squats is to feel the “pull under” the bar
B. 3 rounds—
3 min AMRAP:
Squat snatches*
AMRAP double-unders in remaining time
-Rest 3 min
*Round 1: 10 @ 115/75
*Round 2: 8 @ 135/95
*Round 3: 6 @ 155/105
Training notes:
*Top weight should be tough but no more than 75% of 1RM.
Record reps completed.
