111816 “OLY EMOM Week 1”

November 17, 2016


FITNESS & LIFESTYLE

EMOM 7 Minutes
3 Squat Snatches at 70% 1RM

EMOM 7 Miutes
3 Squat Cleans + 1 Jerk @70% 1RM

CASHOUT:(possibly after class)
EMOM 10
Every 2 Minutes
Front Squat with 3 second pause up to max

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

EMOM 10
Every 2 Minutes
Front Squat with 3 second pause up to max

SPORT & PERFORMANCE
A. EMOM 7 Minutes
3 Squat Snatches at 70% 1RM

B. EMOM 7 Miutes
3 Squat Cleans + 1 Jerk @70% 1RM

C. EMOM 10
Every 2 Minutes
Front Squat with 3 second pause up to max

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