A) EMOM 10mins:
Squat snatch
–
B) For time:
3 Rounds-
20 Single db/kb hang snatches
20 Db kb overhead lunges
or
12 Barbell snatches – up to 43/30kg
12 Barbell front rack lunges
-Into-
3 Rounds-
6 e.a Db/kb overhead squats (sale to front squat)
10 Db/kb facing burpees
or
12 Overhead squats
10 Bar facing burpees
–
Notes:
Part A – Same as Tuesday, we have an EMOM with some olympic lifting. You can choose to either build to a heavy 3 rep or focus on technique with 3-5 reps every minute.
–
Part B – The equipment you have will determine what option to choose for the conditioning today. If you are going with the db/kb options then for the db snatches we want you to alternate arms every rep but if using a kb then do 10 reps 1 arm then 10 reps the other. For the overhead squat option, if a single arm overhead squats is not happening then just go for a 1 arm front squat instead, and same for the overhead lunges.
