4 Reps @ 65, 70, 75, and 80%, then 2 Sets of 3 @ 85%
15 Min EMOM: (30 Seconds On/30 Seconds Off)
Min 1: Row For Max Calories
Min 2: AMRAP Rope Climbs
Min 3: AMRAP D-Ball Over the Shoulders S(50/40) RX(80/50) RTG(100/80)
-Today will be a strength and power focus day between the strength/skill work and the interval EMOM.
-The snatch skill work will be a big focus for today. The goal is to accumulate a lot of reps at a moderately heavy weight. Most people should opt for singles throughout the strength work, especially at weights at or above 75%.
-The goal with the EMOM is to go hard for each 30 second working interval, especially on the rower. For the rope climbs, aim to consistently hit 2-3 rope climbs for each interval. For the D-Balls, choose a challenging weight that you can get at least 5 over the shoulders in 30 seconds.