WARMUP
EMOM x 8 MINUTES* (:40 ON / :20 OFF)
MIN 1 – Inch Worm + Push-Up → Push-Up to Pike
MIN 2 – :20s Med Ball Squats + :20s Med Ball Push Press → Med Ball Thrusters
MIN 3 – Ring Rows → :20s Dead Hang + :20s Scap Pull-Ups
MIN 4 – 5 -7 Snatch High Pull — 5-7 Muscle Snatch
*After completing the first four movements, transition to the next movements in the second half of the EMOM
STRENGTH
Power Snatch for load:
ON AN 18:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Power Snatch
Week 7 of 7 (Oly Cycle)
(Score is Weight)
WORKOUT
EMOM x 18 MINUTES
MIN 1+2 – AMRAP of…5 Pull-Ups + 7 Push-ups + 12 Wall Balls (20/14)*
MIN 3 – Static Hold**
*Pick-up where you left off.
**Static Holds…
Plank (R1 & R4)
Deadhang (R2 & R5)
Wall Sit (R3 & R6)
(Score is Total Rounds + Reps)
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