7min EMOM


Sets for load:

1 Squat snatch

+ 1 Overhead squat

*Perform a new set EMOM



Today’s lifting should see Active and Lifestyle lifters working with light loads and master the basics of both movements. Rx athletes can progress across rounds to a heavy complex for the day.



2 Rounds for time 11 Min Cap:


30 Toes-to-bar

18 Overhead squats 52/35kg


Rx+: 65/45kg

Active: Hanging leg raises, 43/30kg

Lifestyle: Hanging knee raises, 35/25kg


The workout should see repeatable toes-to-bar sets of 5+ on both rounds and overhead squat weights that allow 1-2 sets on both rounds. This should be a fast workout!