EMOM Swing & Snatch

Warm-Up:

800m Run/Row

Arm Circles

Leg Swings

Down Dog to Runner's Lunge & Twists

Down Dog to Pigeon


Option 1 > 3 Months

EMOM (Every Minute on the Minute) for 20 Minutes Complete: Odd Minutes: 20 KB Swings 25/35 Even Minutes: 10 KB Single Arm Snatch R & L 25/35


Option 2 <3 Months EMOM (Every Minute on the Minute) for 20 Minutes Complete: Odd Minutes: 20 KB Swings 15/25 Even Minutes: 10 KB Single Arm Snatch R & L 15/25


Option 3 < 1 Month

EMOM (Every Minute on the Minute) for 14 Minutes Complete: Odd Minutes: 10 KB Swings 10/15 Even Minutes: 5 KB Single Arm Snatch R & L 5/10


Option 4: Strength Focus

Complete 1/2 the main workout. Then warm-up sets of Deadlifts.

Then,

5 x 3 AHAP Deadlifts


Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch


Daily Challenge: 500 Jump Ropes