EMOM – Skill – 04.12.2021
Workout
EMOM – Skill – 04.12.2021
– RX –
EMOM 21:
Minute 1 | 8 Hang Power Snatch (155/105#)
Minute 2 | 3 KB Turkish Get-up / Side (35/26#)
Minute 3 | :30 L-Sit Hold
EMOM 21:
Minute 1 | 8 Hang Power Snatch (155/105#)
Minute 2 | 3 KB Turkish Get-up / Side (35/26#)
Minute 3 | :30 L-Sit Hold
– LEVEL 2 –
EMOM 21:
Minute 1 | 8 Hang Power Snatch (115/75#)
Minute 2 | 3 KB Turkish Get-up / Side (26/18#)
Minute 3 | :30 Seated L-Sit Hold
– LEVEL 1 –
EMOM 21:
Minute 1 | 10 DB Hang Power Snatch (25/15#)
Minute 2 | 3 DB Turkish Get-up / Side (15/10#)
Minute 3 | :30 Hollow Hold
Accessory
Metcon
3 Sets:
10 Bent Over Row
30 Bicycle Crunches
10 Bent Over Row
30 Bicycle Crunches
Stretching
Metcon
5 Sets:
5 Press Ups
10 Scap Pull-ups
10 Scap Push-ups
5 Press Ups
10 Scap Pull-ups
10 Scap Push-ups
Extra Work
Metcon (AMRAP – Reps)
– STRENGTH 1 –
5 Sets:
Max Top of Pull-up Hold
15 Strict Ring Dips
Max Top of Pull-up Hold
– Rest 2:00 between rounds
5 Sets:
Max Top of Pull-up Hold
15 Strict Ring Dips
Max Top of Pull-up Hold
– Rest 2:00 between rounds
Metcon (Weight)
– STRENGTH 2 –
For Load:
1 Squat Clean + 4 Front Squats
2 Squat Cleans + 3 Front Squats
2 Squat Cleans + 3 Front Squats
3 Squat Cleans + 2 Front Squats
3 Squat Cleans + 2 Front Squats
4 Squat Cleans + 1 Front Squat
5 Squat Cleans
For Load:
1 Squat Clean + 4 Front Squats
2 Squat Cleans + 3 Front Squats
2 Squat Cleans + 3 Front Squats
3 Squat Cleans + 2 Front Squats
3 Squat Cleans + 2 Front Squats
4 Squat Cleans + 1 Front Squat
5 Squat Cleans
– Rest 1:30 between sets.
– Use 60-70% of your 1-rep max clean.
Metcon (Distance)
– ENGINE 1 –
On a 30:00 Clock:
Max Distance Bike
On a 30:00 Clock:
Max Distance Bike
Metcon
– SKILL 1 –
On a 10:00 Clock:
Handstand Walk Practice
On a 10:00 Clock:
Handstand Walk Practice