4/11/2015

10
Apr

4/11/2015

Today’s alternating EMOM allows you to choose a proper weight for the power snatches – these should be heavy but doable for 3 reps. These should be heavy enough that you drop each one from the top instead of stringing them. Weights will range from 75-85%. Box jump heights should be similar – high enough to make concerted efforts for each.
The AMRAP includes power clean and jerks – we recommend power/push jerks instead of split jerks. (think about “Grace” and how you would do CJ’s for that) We’ll also take advantage of the sun and run outside!

 

Alternating EMOM for 5 sets:
3 power snatches (heavy)
4 box jumps (high)

Conditioning

AMRAP in 15 minutes:
8 power clean and jerks, 135/95#
200m run

2 Responses

  1. Aileen

    Pavan 5 115#
    Dinger 4+8 115#
    Sam 5+1 RX
    Rizzo 7+8 RX
    K 6 105#
    Lyon 5+1 RX
    Dawn 4+6 70#
    P 7+2 RX
    Matt C 4+7 RX

  2. Coach P

    Ditty 4 75#
    Megs 4+5 Rx
    Molly 4 65#
    Grant 7+1 Rx
    Gabe 5+8 Rx
    Frank 4 rx
    Melinda 3+2 55#
    KT 6+8 rx
    Wax 4+8 Rx
    Robin 6+65#
    Aileen 4+8 Rx
    Kate 6+8 Rx