– STRENGTH –
1 Full Snatch + 1 Hang Snatch= 1 rep
1 rep EMOM x 7 at 60% +/- of 1RM
– WORKOUT OF THE DAY –
EMOM For As Long As Possible adding 3 reps per minute to each movement
EVEN: 6 Wall Ball Shots (20/14 lb) (6,9,12)
ODD: 6 Power Snatch (6,9,12…)
Continue with this pattern, adding 3 reps to each movement after every round.
Beginning with 6 Wall Ball Shots and 6 Power Snatch, rest until 1:00 then add 3 additional reps to each movement every minute on the minute until failure to complete designated reps. Complete 6 reps each the first minute for round one, Complete 9 reps each in one minute for round two, 9 reps each for round three, and so on. Rest for the remainder of the minute. Workout ends when you get caught by the clock and cannot finish the reps before the minute ends.
Score is the total number of repetitions completed.
*Athletes should select a weight that allows them to perform tap and go reps
Leave A Comment