12.9.16 “OLY EMOM Week 4”

December 08, 2016

Snatch Pull Under – Demo from OlyAthlete on Vimeo.

FITNESS & LIFESTYLE

WARM UP
Snatch Progressions
1. Snatch Grip Behind the Neck Strict Press 1×10
2. OHS 1×10
3. Snatch Drops 1×10
then
4. Tall Snatch Pull unders 5 sets of 3 (empty bar)

OLY
EMOM 7 Minutes
2 Squat Snatch at 85% 1RM

EMOM 7 Minutes
2 Squat Clean + Jerks @85% 1RM

CASHOUT
Every 2 Minutes for 10 minutes
5×4
Pause Front Squats – 3 second pause

 

SPORT & PERFORMANCE
A. ENDURANCE
For Time:
1 Mile Run
1000m Row
100 Double Unders

B. OLY
1, EMOM 7 Minutes
2 Squat Snatch at 85% 1RM

2, EMOM 7 Minutes
2 Squat Clean + Jerks @85% 1RM

C. STRENGTH
Every 2 Minutes for 10 minutes
5×4
Pause Front Squats – 3 second pause

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