Monday April 12th

EMOM – Skill

WORKOUT GOALS
1.) Use light-to-moderate loadings to balance movement quality and challenge.
2.) Use a load light enough to maintain all points of performance on the Turkish get-up
3.) Find a variation of the L-sit that will allow you to hold for at least :15 before resting.

RX
EMOM 21
Minute 1 | 8 Hang Power Snatch (155/105#)
Minute 2 | 3 KB Turkish Get-up / Side (35/26#)
Minute 3 | :30 L-Sit Hold

LEVEL 2
EMOM 21
Minute 1 | 8 Hang Power Snatch (115/75#)
Minute 2 | 3 KB Turkish Get-up / Side (26/18#)
Minute 3 | :30 Seated L-Sit Hold

LEVEL 1
EMOM 21
Minute 1 | 10 DB Hang Power Snatch(25/15#) or 8 Hang Power Snatch (75/35#)
Minute 2 | 3 KB Turkish Get-up / Side (18/13#)
Minute 3 | :30 Hollow Hold

Stretching

5 SETS
5 Press Ups
10 Scap Pull-ups
10 Scap Push-ups

Accessory

3 SETS
10 Bent Over Row
30 Bicycle Crunches

Notes

Prioritize the higher skill stimulus of this workout. Reduce loadings and focus on the quality of movement and large or unbroken sets. Increase loading only if the work feels easy. RX Requirement: Complete all hang power snatches in 2 sets or less. Unbroken Turkish getups and L-sit holds in 3 sets or less. If you start to struggle in the workout, time cap yourself at :45 in each minute. The priority for today’s workout focuses on actually completing each movement well, learning how to cycle hang power snatches more quickly, and actually practice longer holds on the L-sit. It’s hard to get better at large sets or long holds by only practicing small sets.