7 Minute EMOM: (Building to a Heavy Complex):
Power Snatch + Hang Squat Snatch + Overhead Squat
Rest 2 Minutes, Then…
5 Minute EMOM:
Heavy Single Squat Snatch
15 Minute AMRAP:
60 Double Unders (2:1 Singles)
30 Ab Mat Sit-Ups
15 Overhead Squats (115/80)
Choosing a moderate weight on the barbell that athletes could complete with a maximum of 1 break on each round within the workout.
Strategy on this workouts centers around the overhead squats. We want to minimize, and hopefully eliminate any breaks on the barbell by controlling our efforts on the other movement. Each break on the overheads squats will take roughly 15-20 seconds. Going a touch slower there to hold on to the barbell makes a big difference. Confidence on the barbell dictates the pace on the other two movements.