Mobility & Activation
Every minute, on the minute, for 6 minutes (2 sets)
Station 1 – Hawaiian Squat x 45 seconds (right)
Station 2 – Hawaiian Squat x 45 seconds (left)
Station 3- Banded Pass Thru’s in a Squat x 10-12 reps
followed by …
Two sets of:
Viking Sloth Press x 5-7 reps
Skill Based Lung Opener
Every 2 minutes, for 6 minutes (3 sets) of:
20/15 Calorie Row or SkiErg
3 Rope Climb Mounts
followed by….
Every 2 minutes, for 6 minutes (3 sets) of:
20/15 Calorie Row or SkiErg
2 Rope Climbs* or 1 Legless Rope Climb
*If you don’t have access to a rope then please substitute with 2 Towel Pull-Ups
A.
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 3 reps @ 65-70% of 1-RM Snatch
followed by…
Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 2 reps @ 70-75% of 1-RM Snatch
followed by…
Every 2 minutes, for 6 minutes (3 sets):
Snatch x 1 rep @ 75+% of 1-RM Snatch
B.
35-54:
Every minute, on the minute, for 6 minutes (3 sets) of:
Station 1: 4 Power Snatches (55%) + 3 Bar Facing Burpees
Station 2: 4 Power Snatches (55%) + 8 Pull Ups
Rest until clock reaches 7:00 and then …
Every minute, on the minute, for 6 minutes (3 sets) of:
Station 1: 3 Power Snatches (65%) + 3 Bar Facing Burpees
Station 2: 3 Power Snatches (65%) + 6 Chest to Bar Pull Ups
Rest until the clock reaches 14:00 and then …
Every minute, on the minute, for 6 minutes (3 sets) of:
Station 1: 2 Snatches (70%) + 3 Bar Facing Burpees
Station 2: 2 Snatches (70%) + 2 Bar Muscle Ups
55+:
Every minute, on the minute, for 6 minutes (3 sets) of:
Station 1: 4 Power Snatches (55%) + 3 Bar Facing Burpees
Station 2: 4 Power Snatches (55%) + 8 Pull Ups
Rest until clock reaches 7:00 and then …
Every minute, on the minute, for 6 minutes (3 sets) of:
Station 1: 3 Power Snatches (65%) + 3 Bar Facing Burpees
Station 2: 3 Power Snatches (65%) + 6 Toes-to-Bar
Rest until the clock reaches 14:00 and then …
Every minute, on the minute, for 6 minutes (3 sets) of:
Station 1: 2 Snatch (70%) + 3 Bar Facing Burpees
Station 2: 2 Snatches (70%) + 2 Chest-to-Bar Pull-Ups
Scaling Options for Bar Muscle-Ups (choose one of the following):
Jumping Bar Muscle-Ups
Banded Bar Stomps
Chest-to-Bar Pull-Ups
Band Assisted Bar Muscle-Ups
Scaling Options for Chest-to-Bar/Chin-over-the-Bar Pull-Ups:
Band Assisted Chest-to-Bar or Chin-over-the-Bar Pull-Ups
Jumping Chest-to-Bar or Chin-over-the-Bar Pull-Ups
C.
Every minute, on the minute (3 sets):
Station 1: 15 Reverse Snow Angels
Station 2: 15 Banded Face Pulls
Athlete Notes:
Today we’ve got a tough EMOM headed your way. We’re sticking with the theme of lifting and cycling weight with good mechanics while under fatigue. That said, we know this workout will be very difficult to complete. Please modify as needed to ensure you’re able to finish a station in 40-50 seconds for at least the first few rounds. The rest minute is your chance to quickly change the weight on the barbell, catch your breath, and get ready to go again. Have some fun, and when it gets grippy, give us a little flash of the hands at the top of your snatch!
Optional Additional Work Sessions
*Please choose to only perform as much of the additional work as you can recover from successfully before your next training session.
Rowing Endurance Option
Three sets for times of:
Row 1000 Meters @ 22 s/m
Row 500 Meters @ 24 s/m
Row 250 Meters @ 26 s/m
Row 250 Meters @ 28 s/m
Rest 2 minutes
Compare today’s effort to last week’s and note differences in times and how you felt at various points in the effort.