Tuesday – EZ..EMOM..EZ
12 min @ EZ:
1 min Rowing
1 min Bike/Ski Erg
1 min Step-ups on to Box
(Into..)
EMOM x 20 minutes @ high effort:
1st- 5 L arm DB Hang Power Clean to OH @ 35/50lbs + 5 R arm DB Hang Power Clean to OH @ 35/50lbs
2nd – 7-10 Burpees to 6 “ OH
3rd – 10-15 Wall Balls @ 15/20lbs to 9/10ft
4th – 5 Hang Power Cleans + 5 Shoulder to OH @ 85/115lbs
5th – 10/8 Cal AirBike
(into..)
12 min @ EZ:
1 min Rowing
1 min Bike/Ski Erg
1 min Step-ups on to Box
Wk 2 – SW Barbell
Tuesday – Tall Sn + Hang Sn/Sn Mod + Jump/Throw
Warm Up:
Segmented Snatch Pull, 5 reps x 1 set
Above Knee Hang Muscle Snatch, 5 reps x 1 set
Above Knee Hang Power Snatch, 5 reps x 1 set
Drop Snatch, 5 reps x 1 set
A. 1 Tall Snatch + 1 Below Knee Tall Snatch Drop every 45 sec x 12 reps
B. H-Hang Squat Snatch, 3 reps x 5 sets, 2 min – speed, building, but speed/position/dropping under the bar is focus
C. Depth Jump on to High Box, 3 reps ever 1:30 min x 5 sets – https://www.youtube.com/watch?v=s4NPKcq0XSQ
E. Split Stance Anti-Rotational Med Ball Toss, 5/side x 2 sets, rest as needed – https://www.youtube.com/watch?v=UY7Btia-rdc
F. Weighted DB Jump Squats, 5 explosive reps every 30 sec x 4 minutes – two DBs/arm – this is TOUGH— https://www.youtube.com/watch?v=-EIaKO1tCLw