Warm-Up
A) 3 Rounds of:
10 Calorie Row
10 Overhead Squat, with an empty barbell
10 Dumbbell Power Snatch, 30lb/20lb
B) 9-6-3:
Muscle Snatch, with Empty Bar Below Knee
9-6-3:
Overhead Squat, with Empty Bar
18-12-6:
Double-Unders
Strength
Pause Overhead Squat
5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8×2 rounds
Objective: build to an RPE of 8 for 5 repetitions in the Overhead Squat for 2 sets.
Note: the pause is at the bottom of the overhead squat position for a 1 count pause.
Strength Tip
Overhead Squat: using a squat rack, place the bar on your back, with your hands in your overhead squat/ snatch grip. Push the bar overhead with your arms locked out, and squat down until the hip crease is below parallel.
Workout
“EMOMONDAY”
Every 2 Minutes for 8 Rounds:
A.
10 Dumbbell Snatches, 50#35#
20 Dumbbell Walking Lunges
B.
400/300M Row
Workout Tip
Dumbbell Snatches: you should be able to complete all 10 repetitions in 1 set, followed by performing 20 dB walking lunges. Use only the one dumbbell for your lunges.
Row: you should have 20-30 seconds of rest after each rowing station, scale distance as needed.