July 6, 2022

Posted By: Christi

Every 1 min for 15 mins, alternating between:
Min 1: max rep Power Snatches, 75/55 lbs
Min 2: 20/17 Bike Erg Calories
Min 3: Rest 1 min
Goal: Hold 12-15+ power snatch each round

We have a spicy EMOM on deck for today! This EMOM has you going back and forth between a power snatch and bike calories. On the first minute, you will work to accumulate as many power snatches as you can. This is intended to be done with a light load. The goal for this will be to hold consistently get 12-15 reps per round. On minute 2 you will be doing calories on the bike. This will be an aggressive amount of calories for some so adjust calories as needed. We recommend choosing a number of calories that will challenge you but also be sustainable to achieve with each round. On minute 3 athletes rest and focus on recovery so. you can hit the remainder of the rounds with intensity.

Post Work
3 rounds for quality of:
Kettlebell Overhead + Front Rack Carry, pick load, 50 ft
Recovery Machine, 2 mins

Accessory work today is focusing on the midline and recovery. You will be doing a mixed carry which has you holding one kettlebell in the front rack and one overhead. The loading should be moderate and focus should be on position. Mixed between the carry you will be biking or rowing at an easy pace for recovery.