A) 1 Round:
10 Step-Ups, on a 24” Box
B) 3 Rounds with an empty bar:
3 Muscle Cleans, below the knee
3 Front Squats
10 Ring Rows
3 sets x 3 reps @ 73% of top weight of EMOMx18 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
Clean from Floor: if athletes’ technique is not there yet with the clean from the ground, 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 front rack position in the bottom of the front squat.
Every Minute on the Minute for 18 Minutes Alternate Stations:
10 Dumbbell Lunges, 25#/15#
10 Power Snatches, 75#/553
10 Calorie Bike
Minute 1: athletes should complete all lunges unbroken and all pull-ups unbroken.
Minute 2: athletes should choose a load that they can complete all 10 repetitions of their power snatches in 1 set. Push-ups should be complete in one set. Scale reps as needed.
Minute 3: bike should not take more than 30 seconds to accomplish, scale calories as needed.
Note: athletes should have 15 seconds of rest in between stations.
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