Wednesday, November 1st

OVERHEAD SQUATS + SNATCH WORK

A.

5 Minute EMOM (from rack)

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

Use 40% on Barbell

B.

4 Minute EMOM (from rack)

Behind the Head Jerk – 2 Reps/EMOM @ 60% 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 @ 60%

Sets 4-6 – 2 Reps @ 65%

Sets 7-9 – 2 Reps @ 70%

Sets 10-11 – 1 Rep @ 75%

Sets 12-13 – 1 Rep @ 80%

D.

OLY LIFTING:

Every 2 Minutes, for 10 Minutes (5 Sets)

3-Position Squat Snatch @ 65-70% 1RM

(High-Hang, Mid-Patella, Floor)