11.21.14 “OLY Linear EMOM wk2”

November 20, 2014

TODAY’S WOD

WARM UP
Snatch Progressions
1. Pullunders – speed and turn over – snap wrists
2. Snatch Drops – foot work – speed under the bar
3. High Hang Squat Snatch – power position – jump then pull under the bar

Olympic Weightlifting (OLY)

EMOM 7 Minutes
3 Squat Snatches at 75% 1RM

EMOM 7 Miutes
3 Squat Cleans + 1 Jerk @75% 1RM

CASHOUT:
Burpee Training
EMOM 10 Minutes
10 Burpees (scale reps as needed to complete 10 rds)

EXTRA CREDIT-CASHOUTS

ENDURANCE
Choose one of the Following Modes:
(Perform this Either Thursday, Friday or Saturday)
Long Interval Interval
3 Rounds
2k Row
or
1 Mile Run
or
8 Minute Airdyne for Calories

REST 4 Minutes between Rounds

CORE
Turkish Get Ups
5-5-3-3-1-1

Comments

comments

About the Author
  1. Adam Reply

    This was way harder than it looked on the board.

    Snatch: 140#
    Clean: 170#

    100 Burpees

Leave a Reply

*

captcha

Please enter the CAPTCHA text