EMOM
WARMUP
– 2 Rounds:
60” Double Unders Practice
10 Prisoner Goodmorning
5 Dog Stretch Pushups
5 Squat Jumps
5 Muscle Snatch @20/15kg
WOD PREP
– Squat Snatch Review
5 Hip High Pulls
rest
5 Hang High Pulls
rest
5 Low Hang High Pulls
rest
5 Muscle Snatch + 5 Overhead Squats
rest
3 Squat Snatch (2” pause bottom)
rest
3 Squat Snatch @light (50-55%1RM)
rest
2 Squat Snatch @light-medium (60-65%1RM)
rest
2 Squat Snatch @medium (70-75%1RM)
HEAVY DAY
– E2MOM x 7 sets:
2 Squat Snatch
RX GOAL: 85+% 1RM per tutte le serie
BEGINNER: 2 Power Snatch + 2 Overhead Squat
Nota: Esegui le 2 ripetizioni come singole, max 10” di pausa tra una rep e l’altra.
AFTER PARTY
– 2 Rounds For Quality:
20 Alternating Jumping Lunges
15 Ring Rows
then
2min. Seated Straddle