-5mins to build-
A) EMOM 3mins:
1 Hang squat snatch + 2 overhead squats + 1 TNG squat snatch + 2 overhead squats
-1min rest-
EMOM 4mins:
Hang squat snatch + overhead squat + TNG squat snatch + overhead squat
-1min rest-
EMOM 5mins:
Hang squat snatch + TNG squat snatch
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B) EMOM 4mins:
Alt Pistols L1=10 – L2=14 – L3=20
-1min rest-
EMOM 4mins:
Db devils press – up to 22.5/15kg L1=5 – L2=7 – L3=9
-1min rest-
EMOM 4mins:
Cal row L1=12/9 – L2=17/13 – L3=22/17
-1min rest-
EMOM 4mins:
Toes to ring L1=12 – L2=15 – L3=18
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Notes:
Part A – For our Olympic lifting piece today we have it broken in to 3 sections. For the 1st piece our main focus is getting dialled in and getting comfortable in our positions, not worrying about adding weight round to round just find a weight that you know you can hit and stay there. For the 2nd piece we have the same movements but less reps than before allowing you to go a bit heavier but again not trying to go overly heavy here. For the 3rd and final piece this is where we want to start to crank it up, know that everything is dialled in and everything is firing.
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Part B – We have four lots of 4min EMOM’s. You will choose your own level for each movement and try to hang on and get those corresponding reps each round, don’t go easy on yourself here make yourself push for it. “Everyone” will be doing toes to ring during this, even if you have toes to bar. This is meant to get you to hold on for bigger sets rather than getting off every 5 or so reps and still getting 18 done we ideally would like you to get it done in 1 or 2 sets.
