MOnday, nov 14

"Impossible Is Nothing"

Alt EMOM 20 mins: Hang Squat Snatches, Kettlebell Front Squats, and Chest-to-bar Pull-ups

Every 1 min for 20 mins, alternating between:

3 Hang Squat Snatches, pick load

12 Kettlebell Front Squats, 53/35 lbs

15 Chest-to-bar Pull-ups

Rest 1 min

Athlete Instructions

Hang Squat Snatches: 70+% 1RM

Kettlebell Front Squats- dual kettlebell

Notes

We are working into a 20 min EMOM here with the emphasis on developing both the hang squat snatch as well as our capacity on chest-to-bar pull-ups. For the hang squat snatch, every set should be at or above 70% 1RM and building until round 5. For the kettlebell front squats, we are expecting unbroken reps here before tackling a good set on the chest-to-bar. We want athletes to focus on sets of 3 or more on the pull-ups so make the necessary modifications.

L2: Every 1 min for 20 mins, alternating between:

1x [ 3 Hang Power Snatches + 1 Overhead Squat ], pick load (70% 1RM)

12 Kettlebell Front Squats, 35/18 lbs

12 Pull-ups

L1: Every 1 min for 20 mins, alternating between:

3 Hang Power Snatches, pick load

12 Goblet Squats, pick load

15 Jumping Pull-ups