Wed, 03/21/2018

March 20, 2018



“Four by Four”
EMOM x 16 (4 Rounds):
Minute 1: 7 Wallballs (20/14) + 7 Chest to Bar Pull-Ups
Minute 2: 15 Box Jumps (24/20)
Minute 3: 7 Power Snatches (95/65) + 7 Overhead Squats (95/65)
Minute 4: 15/12 Calorie Row


Sub Jumping C2B or Pull-ups
Sub Hang Power Snatch

7 Wall Balls + 7 Ring Rows
15 Box Step Ups
7 Hang Muscle Snatch + 7 Front Squat
10/8 Cal Row




While there is no score for today’s workout other than weights and movements used, athletes can make it a goal to finish at or around the same time each time they get back to the same movement. The quicker they get the movement done, the more rest they will have before moving to the next. The most difficult station will likely be the power snatch and overhead squat minute. This should be a weight that athletes could complete unbroken, going right from the last power snatch into the overhead squats. However, a good option may be to complete 6 snatches in a row, drop the bar, then complete the last snatch before going directly into 7 unbroken overhead squats. This may be more sustainable for four rounds and allow athletes to move better.



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