Strength
EMOM 8
power clean + clean (position 1)
Notes
Today’s strength is a snatch EMOM. You will perform 1 power clean + 1 clean from position 1 at the top of each minute, for 8 rounds.
It is up to you how you load the bar on these sets. You can build up throughout the 8 rounds, or you can stay at the same working weight across multiple rounds. You can also decrease the weight if that feels appropriate.
You should be prioritizing quality movement throughout. Try to hit your positions and move explosively through extension and under the bar. We do not want you missing any reps if you can help it.
Conditioning
3 rounds for time
35-40 calories
50 ft walking lunge*
10 SA alternating Devil press
* round 1 = farmer’s carry * round 2 = front rack * round 3 = overhead
17 minute time cap
Notes
Today’s workout is calories, lunges, and devil press. You will change the style of lunging each round. The first round, you will do your lunges farmer’s carry style with one dumbbell. You will switch arms at the 25 ft mark. You will hold the DB in a front rack during the second round of lunges. Again, you will switch arms at the 25 ft mark. You will do overhead walking lunges during your final round of lunges. Switch arms at the 25 ft mark. Your score for the workout is the time it takes you to complete all three rounds or how much work you’ve completed in the 17 minute time cap.
Calories should take no longer than 3:30 each round. If this sounds like an aggressive pace, you can decrease the number of calories.
Your dumbbell weight should be something moderate. Think about which movement will limit you the most. Most likely this will be the overhead walking lunge or the devil press. The lunges should be done in unbroken 25 foot segments.
Your devil press should be smooth and continuous, and you should alternate arms each rep.