A) Every 3 Minutes perform the following for 3 rounds:
15 Wall Balls
5 Overhead Squats, with an empty bar
Add load after every round!
3 sets x 3 reps @ 73% of the top weight of EMOM x 18 single
EX: if an athlete lifted 100lbs for their top set of their EMOMx18, their weight would be 73lbs for their 3s.
Note: if athletes do not have a top weight for this movement, build to a weight that is moderately challenging but repeatable for 3 repetitions and 3 sets.
Snatch from Floor: if athletes’ technique is not there yet with the snatch, stay above the knees and master this position first before adding more range of motion. Make Sure athletes weight is in the middle of the foot, and their back is straight with their shoulders pinched back. From the ground lift the bar and receive the bar in the overhead squat position with the hip crease of the athlete above parallel
8 Rounds for Time:
AX: 8 Push Ups + 20 Double-Unders
RX: 2 Muscle-Ups
AX – For masters athletes or novice athletes that want to move and have fun.
RX – Most athletes that have training experience and want a little push!
RX+ – Competitive athletes that want a little more dose of the good stuff.
Muscle Ups: athletes that cannot perform muscle ups may scale to push-ups or ring dips. 2 ring dips per muscle or 4 push-ups per muscle up.
Double Unders: athletes should not spend more than 60 seconds per round of double-unders. Scale repetitions as needed.
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