Warm-Up
A) 2 Rounds:
200m Run
200m Row
20m Bear Crawl
B) 1 Round:
10 Sit-Ups
10 Knee Raises
10 Strict Press, with an empty bar
10 Overhead Squats, with an empty bar
10 Sit-Ups
10 Knee Raises
Strength
EMOMx12 min
2 Power Snatch, from floor
Objective: start with between 60-65% of 1RM, if you do not have an established 1RM, you should work with a weight which you can power snatch with good mechanics. After each round add load to the bar.
Strength Tip
Start with an empty bar at mid-shin, and complete 2 Power Snatches without letting go of the bar. From the ground lift the bar and receive the bar in the overhead squat position with the hip crease above parallel. Stand all the way up until hips and knees are extended, then bring the bar back down and repeat for the repetitions listed.
Workout
Capacity
“EMOMDAY”
Every 4 Minutes x 3 rounds
20 Calorie Bike/Row
15 Toes-to-Bar
10 Clean and Jerks
AX: 115#/75#
RX: 95#/65#
AX: 75#/55#
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.
Row/Bike: you should not take more than 90 seconds to complete the rowing station.
Toes to Bar: you should be able to complete all movements in 3 sets or less. Scale to knee raises if needed.
Clean and Jerks: you should choose a weight that you can complete in touch and go repetitions.