Monday December 13th


Monday December 13th

Barbell Warm up for snatch

15 minute emom

1 Snatch High Pull + 1 Hang Power Snatch (above the knee) + 1 Power power or squat Snatch from floor
This complex is completed without dropping the bar.

For Time
40/35 Calorie Row
35 hand release Push Ups
35 DB Thrusters 50s/35s

*try to avoid worming up push ups for the sake of getting a better time.

Feel: Gas/Muscular Overload

Pacing: Reach

Target Score: 4-8 Minutes

Firebreather Score: Sub-4 Minutes


  • Row: Should not exceed 2:00. Scale to a 500m Run or 40/35 on any other C2 Machine. If using a bike, Scale to 30/25 Calories.
  • Push Ups: Elevate surface (use box, bench, or bar in the squat rack) before reducing reps. Reps should not take more than 2 minutes to complete.
  • DB Thrusters: Should be done in no more than 4 sets. Reduce loading before reducing reps.

Coach Focus: The row and push ups are there to pre-fatigue the athlete both with a dose of cardio and upper-body pressing. Before starting, remind athletes how important it is that they use their legs to get those DBs overhead. This should be a very fast, aggressively attacked workout

EMOM 12 Minutes
10 Burpees to a 12″ Target If you fail a round, rest the following round and add another minute to the EMOM untli 120 reps have been completed.

Adjust target and/or reps. Do a round before you start to see if 10 is a good number. You’ll want to finish in about 45-50 seconds in your slower rounds so if it takes you 50 seconds during you test round adjust the number down a little bit.