June 29, 2017


EMOM for 10 Minutes
3 Power Snatches

Perform three power snatches every minute for a total of 10 rounds. You can choose to link your reps together or perform three singles, but make sure you’re able to get all 3 reps done within each minute.  The weight you choose should be in the  moderate effort range.  An appropriate weight would likely be 65-70% or less for newer lifters. Consider starting with a weight you are very familiar with and increasing by small increments if  the lifts are going well.  Even though we are not squatting in this version of the snatch, make sure to drop underneath the bar slightly as you catch it with your hips behind you.  If mobility is an issue for you, talk to your coach about practicing a split snatch!


Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Workout notes: This workout is scored using the traditional scoring for the Tabata interval.  Score each movement by your lowest number of repetitions in any round. Your total score at the end of the workout will be the sum of your lowest scores for each movement. Start each tabata by attempting a challenging number but don’t go to failure. Start with  a difficult but potentially sustainable number rather than playing it safe and feeling like you could have held an extra rep or two at the end of a round. If you aren’t able to maintain the number you start with by the end of each round that’s okay!  If classes are large start at any station and continue through the workout in the posted order.

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