Strength
build to a heavy single on the muscle snatch
then continue building to a heavy set of 2 on the power snatch
Notes
Spend 5-6 minutes on the muscle snatch and ~10 minutes on the power snatch
Conditioning
EMOM 16
min 1: 10-15 cal bike
min 2: 8-12 pull ups
min 3: 10-15 cal row
min 4: 8-12 push ups
Notes
Today’s workout is a 16 minute EMOM of 10-15 bike calories, 8-12 pull ups, 10-15 rower calories, and 8-12 push ups. Your score is the total amount of reps + calories completed across the entire workout.
Your work on the machines shouldn’t take more than :45. Decrease the range if necessary.
Choose variations for the gymnastics movements that allow you to complete the reps in 1-2 sets per round. You can scale pullups to ring rows or jumping pull ups. You can elevated the hands for pushups if necessary. For both movements aim to pick an appropriate movement variation that allows you to go the entire workout without scaling further.