Tuesday – EZ..EMOM..EZ
5 rounds @ EZ
2 Turkish Get Up Alternating
1:30 min AirBike/Ski/Row
+
EMOM x 20 minutes @ high effort:
1st – 30 sec Rowing/Biking/Ski Erg
2nd – 12-15 Wall Balls @ 15/20lbs to 9/10ft
3rd – 30 sec Rowing/Biking/Ski Erg
4th – 8-10 Burpees to 6 “ OH
5th – 30 sec Rowing/Biking/Ski Erg
6th – 15 KBS @ 16/24kg
7th – 30 sec Rowing/Biking/Ski Erg
8th – 8-10 Burpees to 6 “ OH
9th – 30 sec Rowing/Biking/Ski Erg
10th – 5 DB Deadlifts + 4 DB Hang Power Cleans + 3 DB Shoulder to OH @ 35/50lbs/arm
+
Running 800-1600m Run x 1 set @ EZ Pace
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Wk 4 – SW Barbell
Tuesday – Tall Sn + Hang Sn/Sn Mod + Jump/Throw
Warm-Up
Muscle Snatch on Toes
Snatch High Pull
Power Snatch
Snatch Balance
A. Tall Snatch, 1 rep ever 20 sec x 5 minutes
B. Hi-Hang Squat Snatch, 1 rep every min x 8 minutes – start @ moderate, finish @ challenging if it feels good
C. Walk in Box Jump, 1 high jump every 20 sec x 5 minutes -safely
D. EMOM x 10-15 minutes:
1st – 5 L Anti-Rotational Split Med Ball Toss
2nd – 10 L Side Banded Lateral Jumps
3rd – 5 R Anti-Rotational Split Med Ball Toss
4th – 10 R Side Banded Lateral Jumps
5th – 30 sec – Med Ball Clean (2-3), Med Ball Carry (100ft), Farmer Carry