Wednesday, October 25th

A.

5 Minute EMOM (from rack)

2 Overhead Squats with 3 Second Hold in the Bottom Position.

Use 40% on Barbell

B.

5 Minute EMOM (from rack)

Behind the Head Jerk – 2 Reps/EMOM @ 50% 1RM OHS

*Hold 2 seconds with barbell above head. Stay tight and be focused on active shoulders + tight midline.

C.

13 Minute EMOM (from rack)

Sets 1-3 - 3 Reps @ 55%

Sets 4-6 – 2 Reps @ 60%

Sets 7-9 – 2 Reps @ 65%

Sets 10-11 – 1 Rep @ 70%

Sets 12-13 – 1 Rep @ 75%

D.

METCON:

Buy In:

15 Power Snatches (95/65)

50-40-30-20-10

Push-Ups

Ab Mat Sit-Ups

Cash Out:

15 Power Snatches (95/65)


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