Training 3-14-2016

Warm-up: Joint Mobility/Dynamic


1. 10 Minute EMOM

Odd Minutes: 1 x Snatch Pull, 2 x Hang Snatch Pull
Even Minute: 1 x Snatch (Power, Split or Full)

*Use the same weight for both efforts and use the pulls as a primer to move your snathc in whatever style you elcte to use

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


5 Rounds

10 Push Presses 115/75
15 Double Unders
10 Deadlifts 155/115
15 Double Unders

*Each New round decrease the Push Press/Deadlifts by 2 reps. This means your rounds would go 10, 8, 6, 4, 2

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