A) -Choose either Option 1 OR Option 2-
Option1-
4sets/super set:
4 Tempo overhead squats
8 e.l Db/kb weighted step ups
-18min cap-
Option2-
-5mins to build-
EMOM x5 rounds:
5 TnG Power snatches
-1min rest-
EMOM x7 rounds:
2 Hang squat snatches with 3 sec pause in each hang
–
B) 20min AMRAP:
200m Run
10 Overhead squats @L1=30/20kg – L2=35/25kg – L3=43/30kg
5 Bar muscle ups
10 Overhead alt lunges
10 Pull ups
10 Squat snatches
–
Notes:
Part A – Today you get to choose, you can either choose to go with overhead squats from a rack or snatches. Both options will have an 18min cap on it.
For the tempo overhead squats, we are aiming for a 5 sec tempo on the way down and normal on the way up. For the step ups, do all 8 rep on 1 leg 1st then the other.
–
Part B – Today is a long”ish” AMRAP. Nothing too heavy but it will start to catch up with you as these are quite big movements and will need to be explosive along with co-ordinated and balanced.
If there is a big difference between your Overhead squats/snatches and the overhead lunges then you can get a weight plate for your lunges and hold it overhead.
If scaling the bar muscle ups go for 5 burpee c2b/pull ups instead.
