WEDNESDAY

For Quality

5 min EMOM

2 pause power snatch

Increase across

Rest 2 mins

10 min EMOM

2 power snatch (no tng)

Increase across

In the snatch today, be very deliberate in how you set up. 1. Feet in the correct position. 2. Hands in the correct position. 3. One cue to yourself. 4. Breathe correctly (i.e. take a sip of air and lock in lats and brace core prior to initiating your lift then hold that breath in the first pull).

15 min EMOM:

1 min double unders

1 min air squats

1 min sit-ups

1 min bike/row

1 min rest

Rx+- V-Ups

Active: Single unders instead of double unders

A simple but brutal workout, depending on how much you put in. Go hard in the first round and then in the second round, try to maintain the same number of reps. One key thing in a workout like today; don’t waste time transitioning.