A) Every Minute on the Minute for 12 minutes:
8 Cal Row
4 Slow Overhead Squats, with an Empty Bar
10m Broad Jump
10 Bear Crawl
30 Seconds Plank Hold, in push-up position
B) 3 Rounds with an Empty Bar:
6 Muscle Snatch
6 Overhead Squats
6 Squat Snatches
3 sets x 3 reps @ 70% 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 70lbs 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.
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.
4 Rounds For Time:
7 Overhead Squats
– 3 Minute Rest
AX: Front Squat, 75#/55# + Knee Raises + 42 Single-Unders
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.
Overhead squat: athletes should not be able to complete all 7 repetitions unbroken. Scale load as needed.
Toes to Bar: athletes should be able to complete each set of toes to bar in less than 75 seconds. Scale repetitions as needed.
Double Unders: athletes should not spend more than 45 seconds per round of double-unders. Scale repetitions as needed.
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