Olympic Lifting

Warm Up – Athlete Choice (5-10 Minutes)

i) EMOTM 15 Minutes of:

Min 1-5: 3 Snatches (Athlete Choice)

Min 6-10: 2 Snatches (Athlete Choice)

Min 11-15: 1 Snatch (Athlete Choice)

*Increase Weight Each Wave*

*Last Wave Increase Each Minute (Optional)*

*Keep The Movement(s) Consistent*

ii) EMOTM 15 Minutes of:

Min 1-5: 3 Clean & Jerk (Athlete Choice)

Min 6-10: 2 Clean & Jerk (Athlete Choice)

Min 11-15: 1 Clean & Jerk (Athlete Choice)

*Increase Weight Each Wave*

*Last Wave Increase Each Minute (Optional)*

*Keep The Movement(s) Consistent*

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Gymnastics

Warm Up – Athlete Choice (5-10 Minutes)

EMOTM 16 Minutes of:

Min 1: 20s HS Hold (Freestanding/Wall)

Min 2: 40′ SA KB OH Carry (Heavy As Possible) – L

Min 3: 20s HSW Practice

Min 4: 40′ SA KB OH Carry (Heavy As Possible) – R

*Repeat 4 Times*