10 Minute EMOM:
Power Snatch + Squat Snatch
Build to a Heavy Complex
13 Minute AMRAP:
60 Alt. Dumbbell Snatches (50/35)
50 Wallballs (20/14)
40/30 Calorie Row
30 Burpee Box Jumps (24/20)
10 Bar Muscle-ups
If short on rowers, stagger heats by three minutes
With 180/170 reps per round, athletes will see how far they can make it into this workout over the course of 13 minutes. The goal is for every athlete to get to the burpee box jumps. In order to accomplish that, we want to choose weights on the dumbbell snatches and wallballs that athletes are capable of completing 25+ repetitions unbroken when fresh.
The first two movements have the biggest potential for athletes to rest for a significant amount of time. We don’t have to think big sets here, rather what rep scheme will allow for as little rest as possible before picking the bell or ball up again. This could be 10 sets, 5 sets, or 2 sets depending on the athletes. A good rule of thumb is to keep rest under 10 seconds. If athletes have to rest more than 10 seconds, the sets are likely too big. When the dumbbell or ball is on the ground athletes can take a look at the clock or count to themselves to keep them on track.