EMOM 12, alternating:

a) 3 Muscle Snatch + 3 Power Snatch + 3 Snatch, all from hang (just below knee)

b) 30 Single Unders + 10-15 Double Unders

c) 8 Squat + Broad Jump



Low Hang Snatch 15×1 EMOM


As Far As Possible in 8 Minutes:

6 Double Unders

2 Dumbbell Hang Power Cleans

12 Double Unders

4 Dumbbell Hang Power Cleans

18 Double Unders

6 Dumbbell Hang Power Cleans

24 Double Unders

8 Dumbbell Hang Power Cleans


Extra Work:

4 Sets:

10 Biceps Curls, slow eccentric, light weight

50 Band Triceps Pushdowns, light band



Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s