Every Minutes on the Minute for 5 Minutes.
3 Position Squat Snatch
Immediately followed by a 5-minute EMOM of overhead squats
Use the same weight and squat snatch the first rep
* Three position snatch is 1 from the power position, 1 from the knee with 3-second pause and one from the ground. No touch and go but keep hands on the bar set up then go. I’m not putting an Rx% but everyone’s limitation will be how much you can do from the power position. Remember that in the power position its a straight dip and explosive drive upward. The original Soviet writings used the word “violent”. Obviously this is as aggressive as possible but still controlled enough to execute technically. If you have to move the hips back in this position to move the bar the weight is too heavy.
10 Minute AMRAP of the following
40 Wall Balls 20/14
10 Deadlifts 185/125*
*If you did 20.2 you’re probably not recovered no matter how great you might feel with the weekend off. Central Nervous System fatigue CNS can be very deceptive. If you are feeling pretty good but a little flat, maybe not as quick as usual and a little tired you have this problem. My point is you don’t need to Rx the deadlift weight even if you would normally say 225/155 is fine.
5 sets of 3 @ 60%
Row 500m between each set. While not for time limit rest between transitions and row hard as possible.
4 x 8 Bent over Rows
4 x 8 Good Mornings