Tuesday – Mixed MAP- Strongman/Upper EMOM
Warm-up/Prep
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EMOM x 30 minutes @ high effort:
1st – 10-15 Wall Balls @ 15/20lbs – aim for a bigger unbroken set
2nd – 15 Russian KBS @ 16/24kg
3rd – 6-10 Burpees to 6 “ OH – if you can get 10, GET 10
4th – 8 Heavy DB Snatch
5th – 10/12 Cal Rowing
6th – rest
EMOM x 30 minutes @ high effort:
1st – 10-15 Wall Balls @ 15/20lbs – aim for a bigger unbroken set
2nd – 15 Russian KBS @ 16/24kg
3rd – 6-10 Burpees to 6 “ OH – if you can get 10, GET 10
4th – 8 Heavy DB Snatch
5th – 10/12 Cal Rowing
6th – rest
Wk 2 – Aug. 21
Tuesday – Sn Int + Cj Int + Sn Pull
A. 3 Position Hang Squat Snatch (Hi-Hang Squat, Above Knee, Below Knee), – work to a tough set
B. Power Clean & Split Jerk Cluster 1.1.1 – work to a tough set
C. Snatch Pulls, 4 reps every 90 sec x 4 sets, – heavy sets
Tuesday – Sn Int + Cj Int + Sn Pull
A. 3 Position Hang Squat Snatch (Hi-Hang Squat, Above Knee, Below Knee), – work to a tough set
B. Power Clean & Split Jerk Cluster 1.1.1 – work to a tough set
C. Snatch Pulls, 4 reps every 90 sec x 4 sets, – heavy sets