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.


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