Strength
Power Snatch + Snatch
Notes
Spend 15 minutes building to 1-3 challenging sets without missing.
If you finish before the 15 minute mark, perform drop sets of a snatch singles at 80-85% of your heavy weight for the day.
Conditioning
EMOM 16
1 – 12-15 cal
2 – 4-5 wall walks
3 – 12 DB box step overs
4 – 50 double unders
Notes
Today’s workout is an 15 minute EMOM of calories, wall walks, shuttle runs, . You will complete a total of 6 rounds of these movements.
The calories should take no longer than :45. If this sounds like an ambitious pace for 6 rounds then you may decrease the calories down to 10-12.
The wall walks should take no longer than :45 as well. You may decrease the number of wall walks or choose a modified height for your wall walks.
You will use two dumbbells for the box step overs and hold each DB by your side. These should be a light-moderate weight so that the step overs are unbroken across the EMOM.
Double unders should take no longer than :30. You can substitute single unders or decrease the number of double unders.