Tuesday – Mixed MAP- Strongman/Upper EMOM
Warm-Up/Prep
EMOM x 15 minutes @ high effort:
1st – 4 Double KB Hang Squat Cleans + 4 Double KB Shoulder to OH @ challenging load
2nd – 4 Deadlifts @ 155/225 + 4 Lateral Barbell Burpees
3rd – 3 Med Ball Cleans @ 80-150lbs or 3 Tire Flips
+
Rest 2 min
+
EMOM x 15 minutes @ high effort:
1st – 5 DB Power Cleans @ 35/50lbs + 5 DB Shoulder to OH @ 35/50lbs
2nd – 8-10 Burpees
3rd – 3 Med Ball Cleans @ 80-150lbs or 3 Tire Flips
Wk 1- Aug. 15/17
Tuesday – Sn Int + Cj Int + Sn Pull
A. Squat Snatch. Below Knee Hang Squat Snatch. OHS 1.1.1 – work to a challenging set
B. Power Clean. Front Squat. Push Jerk. Split Jerk 1.1.1.1 – work to a challenging set
C. Snatch Pulls, 4 reps x 3 sets, 2 min – heavy