Friday, May 11th

A.

STRENGTH:

5 Minute EMOM:

Overhead Squat Build to a Heavy Double

Directly Into…

5 Minute EMOM:

Build to a Heavy OHS for the Day

B.

METCON:

For Time: 30 Calorie Assault Bike 27 Chest to Bar Pull-Ups 21 Power Snatches (115/80) 15 Overhead Squats (135/95) 9 Squat Snatches (155/105) Single Bar, Change Weights.

While there is a lot going on in this workout, we can think about going at a speed on the first two movements that allows athletes to productively work through the last three movements. While it is tempting to come out fast on the bike and knock out big sets of pull-ups, there are still 45 repetitions on the barbell to follow. We’d rather approach the barbell in attack mode than in survival mode. Small sets ranging from 3 reps to 5 reps are a safe bet for most athletes on the pull-ups. This should allow them to get right to the barbell to work through fast singles or smaller sets. Coming back down to the ground each time, fast singles on both snatch movements could likely be the best way to go. The overhead squats do not come back down to the ground unless we drop it, so aiming to complete that movement in 1-2 big sets. For athletes finishing the workout on squat snatches, the final 9 reps are all about no failed reps. Taking an extra second between reps will better ensure that each rep is hit successfully.