FITNESS
A. E90s for 8 sets:
Power snatch + Below-the-knee power snatch + Above-the-knee power snatch w/ 1s pause in receiving position.
Training notes:
•Hang onto the bar between reps.
•Nail pause – priority is positions.
•Start moderate and build in weight every 2 sets.
Record weights lifted.
B. EMOM 12:
1st: 30s assault bike/row
2nd: 30s DB snatches, alternating
3rd: 30s DB goblet squats
Training notes:
•Consistent efforts per round.
Record reps completed per interval.
PERFORMANCE
A. E90s for 8 sets:
Squat snatch + Below-the-knee squat snatch + Above-the-knee squat snatch w/ 1s pause in receiving position.
Training notes:
•Hang onto the bar between reps.
•Nail pause – priority is positions.
•Start moderate and build in weight every 2 sets.
Record weights lifted.
B. EMOM 12:
1st: 30s assault bike/row @ gradually escalating pace
2nd: 8 power snatches (115/75)
3rd: 8 overhead squats (115/75)
Training notes:
•Escalate pace on bike/row such that the last 10s are at near all out effort.
•Move quickly on barbell cycling.
Record reps completed per interval.
