Training 2-1-2016

Warm-up: Joint Mobility/Dynamic


1. 8 Minute EMOM

Every minute on the minute perform 4 x DB Power Snatch (2r/2l)

*You may build in your efforts

2. Squats

Choose one of the two following set/rep schemes

3×5 or 3×3

*Rest 2 Minutes between efforts
*In picking your rep scheme the goal is NOT muscle failure. Lift as heavy as possible, staying as fresh as possible between sets. Allow that goal to determine your set choice, do not exceed 82.5% of your working 1rm in weight


Every 3 Minutes for 15 Minutes perform the following

20/15 Cal Row
12 KB Thrusters 35/26
10 Burpees

*If you fail to complete a Round for whatever reason report to back to the rower at the turn of the 3 minute mark

Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)

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