Wednesday, October 25th
- Tim Derr
- Oct 24, 2017
- 1 min read
A.
5 Minute EMOM (from rack)
2 Overhead Squats with 3 Second Hold in the Bottom Position.
Use 40% on Barbell
B.
5 Minute EMOM (from rack)
Behind the Head Jerk – 2 Reps/EMOM @ 50% 1RM OHS
*Hold 2 seconds with barbell above head. Stay tight and be focused on active shoulders + tight midline.
C.
13 Minute EMOM (from rack)
Sets 1-3 - 3 Reps @ 55%
Sets 4-6 – 2 Reps @ 60%
Sets 7-9 – 2 Reps @ 65%
Sets 10-11 – 1 Rep @ 70%
Sets 12-13 – 1 Rep @ 75%
D.
METCON:
Buy In:
15 Power Snatches (95/65)
50-40-30-20-10
Push-Ups
Ab Mat Sit-Ups
Cash Out:
15 Power Snatches (95/65)
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