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November 2, 2017


EMOM for 10 Minutes
3 Power Snatch

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!


AMRAP in 12 Minutes

Wall ball shots 20/14 lb 10/9′ *

*  4 burpees EMOM

Workout notes: Today’s workout is a couplet but your score will be based on the total number of repetitions completed of a single element.  You’ll begin 4 burpees at the start of every minute and then complete as many reps as possible of the wall ball shots.  Choose a wall ball weight and target height that you can consistently hit even under fatigue. The challenge for this workout will most likely be maintaining a constant work rate in every minute.  It’s probably not a good strategy to go out for max sets in the first few minutes.  Coupled with the burpees buy in every 60 seconds that can be difficult to maintain.  Start with a sustainable number that gives you a few seconds rest and try to hold on to that rep count as you get fatigued.

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