-5mins to build-
A) Every 30 sec/x4 rounds:
3 Hang squat snatches
-1min rest-
EMOM x4 rounds:
3 Hang squat snatches
-1min rest-
Every 90 sec/x4 rounds:
3 Hang squat snatches
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B) For time:
21 – 15- 9
Overhead squats @L1=30/20kg – L2=43/30kg – L3=52/35kg
T2b
-rest 3mins-
9 – 6 – 3
Squat snatches
Bar muscle ups
–
-If time-
C) Alt Tabata:
Bb curls
Bb roll outs
Notes:
Part A – For this piece we will be increasing the time frame to allow more which will allow (ideally) some heavier loading.
Using the rounds of 30 sec to really dial it in and get everything nice and warm, the focus here is not how heavy you can go but quality under some very manageable weight.
For the EMOM we can start to get heavy here but still leaving some in the tank, if you miss it should not be due to a weight issue.
For the 90 sec rounds we can really start to crank it up here, there’ll be some good rest so you won’t be rushed and pressured.
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Part B – Things that come to mind for this piece are:
Intensity – For the 1st piece they are fairly quick movements which will jack the heart rate up. And for the 2nd they tend to be a little slower but very explosive movements.
Time under tension – Whether you are holding the bar overhead or holding on to the rig for t2b/bar muscle ups (pull ups for scaled) we are under tension, which again adds the intensity and also brings us to our next one…
Grip – Even holding onto the bar for overhead squats will fatigue your grip while paired with hanging gymnastic movements so break the rig work accordingly and try to think about relaxing your hands during the overhead squats.
Technical – The technical movements are saved for last here and also while your fatigued so you have to stay switched on during these so you don’t waste reps (energy), make each rep count.
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Part C – (only if time) Scale the roll outs to commando press ups if lower back doesn’t like it. Only roll out as far as you can maintain tension in the midline and not loading your lower back. If you can do them but can’t do the curls with added weight, put the wooden plates on instead
