Warm-Up
A) 4 Rounds:
1 Minute Row at RPE 6
30 Second Row at RPE 8
B) 2 Rounds with an empty bar:
5 Muscle Snatches, from the hip
5 Power Snatches, from the hip
5 Slow Overhead Squats
Strength
2 Touch-and-Go Power Snatches
2 @ RPE 6
2 @ RPE 7
2 @ RPE 8
2@ RPE 9
1×2 @ -8% of 2@ RPE 9
Strength Tip
Objective: build-in touch-and-go repetitions of 2 for the power snatch for 1 set at RPE9. After the 2@ RPE9, perform 1 additional set of 2 at 10% less than 2@ RPE 9 weight.
Make sure the weight is light enough to complete each set without dropping the bar. If the form needs work, stay at the high hang position.
We are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.
Workout
“EMOMDAY”
EMOMx12
Odd Minutes:
5 Power Cleans, 135#/95#
10 Wall Balls, 20#/14
Even Minutes:
10/8 Calorie Bike
AX: 115#/75#/
RX: as is
RX+: 155#/105#
Workout Tip
AX – for masters athletes or novice athletes that want to move and have fun.
RX – most athletes that have training experience and want a little push!
RX+ – competitive athletes that want a little more dose of the good stuff.
Each barbell station should be completed in an unbroken set. Scale load as needed.
HOME VARIATION
20 min AMRAP:
10 Push-Ups
20 Air Squats
30 Second Hollow Hold