Wednesday, November 8th
OVERHEAD SQUATS
A.
5 Minute EMOM (from rack)
2 Overhead Squats with 3 Second Hold in the Bottom Position.
Use 50% on Barbell
B.
4 Minute EMOM (from rack)
Behind the Head Jerk – 2 Reps/EMOM @ 65% 1RM OHS
*Hold 2 seconds with barbell above head. Stay tight and be focused on active shoulders + tight midline.
C.
15 Minute EMOM (from rack)
Sets 1-3 - 2 Reps @ 65%
Sets 4-6 – 2 Reps @ 70%
Sets 7-9 – 2 Reps @ 75%
Sets 10-11 – 1 Rep @ 80%
Sets 12-13 – 1 Rep @ 85%
Sets 14-15 – 1 Rep @ 90%
D.
BARBELL CONDITIONING: SNATCHING
For Time: **12 Minute Time Cap**
10 Snatches (95/65)
change weights
8 Snatches (105/75)
change weights
6 Snatches (115/85)
change weights
4 Snatches (135/95)
change weights
2 Snatches (155/110)
You will try to get through these snatches with ascending weights + descending reps as fast as possible (with a 12 minute time cap). You are in charge of the rest you need and changing weights. You can power or squat snatch.
