Strength
EMOM 8
power snatch + snatch (pos 1)
Notes
Today’s strength is a snatch EMOM. You will perform 1 power snatch + 1 snatch 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
5 rounds for time
3 wall walks
10 DB thrusters
25 dubs
rest 1:00 between rounds
*13 min time cap*
Notes
The workout today is five rounds of wall walks, DB thrusters, and double unders. Your score is the total time it takes to complete the rounds, including the 1:00 rest.
These intervals are meant to be relatively fast. Wall walks should take no longer than :30 each round. You can do 2 wall walks instead, or choose an angled version to stay moving quickly.
Your dumbbell weight should be light, so that the thrusters are unbroken.
Double unders should take no longer than :30. You may go to singles or decrease the amount of double unders you do each round.