Tuesday – Mixed MAP- Strongman/Upper EMOM
3 rounds @ high effort/85-90%:
60 sec Rowing
60 sec rest
60 sec DB Shoulder to OH @ 20/35lbs/arm
60 sec rest
60 sec Burpee on to plate @ 25/45 *touch plate
60 sec rest
60 sec AirBike
60 sec rest
60 sec Box Jumps @ 20/24” – Step Down
60 sec rest
60 sec Jumping Switch Lunges
3 rounds @ high effort/85-90%:
60 sec Rowing
60 sec rest
60 sec DB Shoulder to OH @ 20/35lbs/arm
60 sec rest
60 sec Burpee on to plate @ 25/45 *touch plate
60 sec rest
60 sec AirBike
60 sec rest
60 sec Box Jumps @ 20/24” – Step Down
60 sec rest
60 sec Jumping Switch Lunges
60 sec rest
Wk 3 – Aug 29/31
Tuesday – Sn Int + Cj Int + Sn Pull
A. Snatch Pull. Above Knee Hang Snatch Pull. Below Knee Hang Squat Snatch 1.1.2 – work to a tough set – ensure these people get lots of “volume” in
B. Paused Squat Clean. Jerk Dip. Push Jerk. Split Jerk 1.1.1.1 – work to a tough set
C. Snatch Pulls, 3 reps x 5 sets, 1:30 min – heavier than last week/focus is position and aggressive pull *talk about hook grip here