Monday, November 23, 2020

Performance

EMOM for 5 min:
Segmented Snatch Deadlift
*pause at below knee, above knee, mid thigh and hips (2 sec hold at each position)

Then,

EMOM for 5 min:
1 Snatch Pull + 1 Hang Power Snatch (knee) + 1 Overhead Squat

Then,

Every 90 sec for 5 sets:
1 Snatch

For time:
50 Pull-ups
50 Push-ups

Intermediate

EMOM for 5 min:
Segmented Snatch Deadlift
*pause at below knee, above knee, mid thigh and hips (2 sec hold at each position)

Then,

EMOM for 5 min:
1 Snatch Pull + 1 Hang Power Snatch (knee) + 1 Overhead Squat

Then,

Every 90 sec for 5 sets:
1 Snatch

For time:
40 Pull-ups
40 Push-ups

Fitness

EMOM for 5 min:
Segmented Snatch Deadlift
*pause at below knee, above knee, mid thigh and hips (2 sec hold at each position)

Then,

AMRAP for 11 min:
10 Dumbbell Hang Power Snatch (knee), 5 each arm
10 Overhead Squats, PVC or empty barbell
1 min Plank Hold

For time:
40 Pull-ups
40 Assisted Push-ups
*knee, band, elevated, etc…

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