A) Every Minute on the Minute for 10 min:
8 Assault Bike Calories
4 Slow Overhead Squats, with an Empty Bar
10m Butt Kickers
10m High Knees
B) Tabata for 8 rounds:
20 sec work / 10 sec rest
Hang Squat Snatch, with an Empty Bar
2 sets x 3 reps @ 70% of the top weight of EMOMx18 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.
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.
2 Rounds of the following:
3 Minute AMRAP:
6 Hang Power Cleans
3 Push Press
– 90 Second Rest
3 min AMRAP:
Max Calories On the Assault Bike
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.
Deadlift: should be completed in no more than 2 sets, only for strategy purposes, to get ready for the hang power clean.
Hang Power Clean: athletes should be comfortable in cycling the barbell load, and maintain quality movement.
Shoulder to Overhead: this must be completed in one set.
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