Level 1
2 min On 1 min Off
Two Scores
Reps for A, Reps for B
Switch between A/B 8 Total Rounds (4 of each)
A) 3 Power Snatch @85% of today’s top EMOM weight
7 Ring Rows
B) 30 Jump Rope
7 Cal Row
Level 2
2 min On 1 min Off
Two Scores
Reps for A, Reps for B
Switch between A/B 8 Total Rounds (4 of each)
A) 3 Power Snatch @85% of today’s top EMOM weight
3/2 Pull Ups
B) 10 Double Unders
7 Cal Row
Level 3
2 min On 1 min Off
Two Scores
Reps for A, Reps for B
Switch between A/B 8 Total Rounds (4 of each)
A) 3 Power Snatch @85% of today’s top EMOM weight
5 Pull Ups
B) 20 Double Unders
7 Cal Row
Level 4
2 min On 1 min Off
Two Scores
Reps for A, Reps for B
Switch between A/B 8 Total Rounds (4 of each)
A) 3 Power Snatch @85% of today’s top EMOM weight
7 Pull Ups
B) 30 Double Unders
7 Cal Row
Daily Strength
Power Snatch Complex
Complex =
1 Snatch DL, 1 Snatch High Pull, 1 Power Snatch
1 Complex every 45 seconds for 12 rounds
Increase weight as you go.
Daily Motivation
What is your favorite time of the day?
My two youngest ride their bikes to school from the gym. I meet them just off campus at the end of school and ride back with them. Dallin usually takes off ahead of Ryan and I. At about the same point on the return ride I ask Ryan what time it is, Usually before she can answer I say, “It’s my favorite time of the day.” We share a smile. Keep things simple. Be awesome.
