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EMOM x 14
Min 1 = 3-5 Snatch Pulls from the blocks (bar setup just above knee) (DEMO VIDEO)
Min 2 = 1 Snatch (w/ a 2 sec pause at the knee) + 1 OHS
- You should buddy up and use two different barbells, one heavier bar for the Min 1 complex, and one lighter bar for the Min 2 snatch reps.
- Min 1 = Focus on perfecting and finishing your pulls to a triple extension (hips, toes shrug!). You MUST be as tight and braced as humanly possible before you start each pull from the blocks. The heavier weights should hold you down, make you brace yourself, and naturally keep the bar close to your body. BE AGGRESSIVE with this movement once you get the hang of it.
- Min 2 = You have 7 opportunities here, build throughout all 7 reps up to about 80% by the last rep. I would love for these reps to be smooth squat snatches.
For Time (14:00 cap):
KBS (F = 44/26; P = 53/35; C = 70/53)
Push Press (F = 75/55; P = 135/95; C = 155/105)
Shoulder Peeps: sub Calorie Ski Erg for Push Presses
Post Results to the comments of this post.