WORKOUT OF THE DAY
2 x EMOM 6 Minutes:
Minutes 0-6: 2 Hang Power Snatch (Hip)
Minutes 7-12: 1 Hang Power Snatch (Hip)
5 Rounds For Time:
7 Strict Burpees
10 OHS (75/53)
13/11 Bike Calories
…rest 30 seconds b/w rounds…
The first 6 minutes you’ll perform 2 hang power snatch, and the second 6 minute EMOM you’ll perform 1 hang power snatch. The goal is to build in weight throughout eventually arriving at a heavy single for the day. ALL of the reps will be taken from the hip as a way to work on your extension, shrug and pull under the bar with some speed. The position will force you to sacrifice some weight, which is what all of us SHOULD do from time to time. As you look through the week there are some days, and specific movements that should be focused on quality first. This is one of them. What we’re trying to accomplish from the hip is to drive with the legs, extend the hips, and shrug the shoulders BEFORE we pull with the arms.
Strict burpee: down to a plank, complete a push up, back to your standing position, finish with jump and clap. Modify by doing a regular burpee without the push up. OHS should feel very light. What will make this tough is the volume and the strict burpees before as they will tax the stability of your shoulders. The pace of bike calories is dependent on two factors: 1) your own individual output capacity, and 2) whether or not the other movements are complimentary. In this case they are not as the squats come right before. In this case we need to find a manageable pace for 5 rounds. 30 seconds of trest in a workout like this is literally just a mental break.
WOD AT HOME
5 Rounds, Each For Time:
50 Double-Unders
…then…
5 Rounds:
5 No Jump Burpees
7 Tucks
…rest 3 minutes b/w rounds…
