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)
AMRAP in 15 minutes:
8 power clean and jerks, 135/95#