EMOM (SNATCH WORK NEW CYCLE)
5 Minutes (Every minute on the minute)
3 High Hang Power Snatch @ 55-60% 1RM Power Snatch
5 Minutes (Every minute on the minute)
2 Power Snatch @ 68-70% 1 RM Power Snatch
5 Minutes (Every minute on the minute)
1 Squat Snatch @ 75-80% 1 RM Snatch
*If you’re feeling good, you can take 2-3 more singles to build to a heavier percentage.
Front Squats
10 Front Squat @ 55% (as fast as possible) - think of this as an explosive drill with the speed element
-Then-
Every minute on the minute for 5 minutes perform 3 Front Squat @ 65%-70% 1RM Front Squat
-Then-
10 Front Squat @ 55% (as fast as possible) - think of this as an explosive drill with the speed element
Metcon MURPH PREP
6 sets (1 set every 6 minutes)
200m Run
-into-
3 rounds
5 Strict Pull Ups
10 Push Ups
15 Air Squats
-into-
200m Run
*Same workout Rich did a few weeks ago (with less Sets. He did 8).
**Wear a vest if you plan to during Murph, but only 4 sets if wearing a vest and score slowest set multiple times.
Cool Down: 1 Mile Easy Run
Scaled
6 sets (1 set every 6 minutes)
150m Run
-into-
3 rounds
4 Strict Pull Ups
8 Push Ups
12 Air Squats
-into-
150m Run
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