OVERVIEW
Today’s WOD features 2 Emoms: the first is a barbell complex to challenge our explosiveness and recovery, the second to test our muscular endurance. The complex consists of a snatch (from the floor, catching in a squat) followed by a snatch balance (speed building) and an overhead squat (core and shoulder stability). We’ll look to build our barbell weight throughout 12 minutes, but not beyond the point where our bar speed would change. Our second emom will have us breathing heavy following either a row, bike, jump rope, or battle rope work, and follow it up with a hefty set of push-ups. Consistency is key here. How hard can we push and not falter our reps?
WARMUP
Scorpions x 10 each
Spidermans x 5 each
PVC Pass throughs
PVC Around the worlds
PVC Overhead squats
Empty Bar
Burgener Warmup
After Snatch complex:
Test 40 seconds of DUs, Row, Bike, Battle Rope
Test mas set of Push-ups
WOD
Emom 12:
Snatch + Snatch Balance + OH Squat
Emom 8:
Odd: Bike, Row, DUs, Battle rope (test for approx. 40 seconds of work)
Even: Push-ups (Approx. 50% of max capacity
COOL DOWN
Foam roll lats
Mash pecs
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