12.2.16 “OLY EMOM Week 3”

December 01, 2016

FITNESS & LIFESTYLE
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
2 Squat Snatches at 80% 1RM

EMOM 7 Miutes
2 Squat Cleans + Jerks @80% 1RM
(1 clean and jerk + 1 clean and Jerk)

CASHOUT-Squats
Every 2 Minutes for 10 minutes
5×3 Pause Front Squat (3sec pause)
EXTRA CREDIT

ENDURANCE
SHORT INTERVAL
10 Rounds
:30sec Sprint :30sec Rest
Row, Run or Airdyne

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

SPORT & PERFORMANCE
TODAY’S WOD
A. CORE
Turkish Get Ups
4×3 each arm

B. METCON
10 Minutes of:
:30 Row for Calories
:30 Rest
:30 Burpees
:30 Rest
Score is total calories and burpees added together after the 5 rounds.

C. OLY
EMOM 7 Minutes
2 Squat Snatches at 80% 1RM

EMOM 7 Miutes
2 Squat Cleans + Jerks @80% 1RM
(1 clean and jerk + 1 clean and Jerk)

D. STRENGTH
Every 2 Minutes for 10 minutes
5×3 Pause Front Squat (3sec pause)

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