Workout for 10/30/17


A. EMOM 12
Minute 1 – 1 Rep @ 74 (81)%
Minute 2 – 1 Rep @ 79 (86)%
Minute 3 – 1 Rep @ 84 (91)%
Minute 4 – Rest

B. Back Squat (Every 90 seconds for 9 minutes)
2 Rounds:
– 5 Reps @ 80 (82)%
– 3 Reps @ 84 (86)%
– 1 Rep @ 88 (90)%

C. For Time:
15-12-9
– Cal Row
– Power Snatch (95/65)(115/80)

directly into…

D.
– 10-8-6 Cal Bike
– 15-12-9 Clean and Jerks (95/65)(115/80)

Additional Conditioning:
1. EMOM 7 – Snatch Balance
– 2 Snatch Balances
* Start @ 50% of 1RM Snatch

2. Deficit Pausing Snatch Deadlift
– 5 x 2 @ 95%
* 2 Second pause just below knee. Stand on a 2″ riser.

3. Ring Muscle-Ups
2 Rounds:
45 (50)% of Max Unbroken Muscle-Ups
35 (40)% of Max Unbroken Muscle-Ups
25 (30)% of Max Unbroken Muscle-Ups
*Rest as little as needed between unbroken sets, and rest 2:00 between rounds

Olympic Lifts