EMOM SNATCHES

WORKOUT #1 “POWER & CONDITIONING”

4-6 SNATCHES EMOM

Light- 24 MINUTES
Medium- 30 MINUTES
Heavy- 36 MINUTES

**PROTECT YOUR HANDS!!!

GOBLET SQUAT MEDLEY

WORKOUT #2 “STRENGTH & POWER”
Light 1-2 Rounds
Medium 3-5 Rounds (moderate heavy bell)
Heavy 5 Rounds (HEAVY bell)

GOBLET SQUAT MEDLEY

SNATCH X 5 LEFT
SNATCH X 5 RIGHT
GOBLET SQUATS X 5

CLEAN & JERK X 5 LEFT
CLEAN & JERK X 5 RIGHT
GOBLET SQUATS X 5

HIGH PULL X 5
GOBLET SQUAT X 5
SWING X 15

CLASSIC CONDITIONING

WORKOUT #3

ODD: 8 BURPEES

EVEN: 16 SWINGS

Light- 24 MINUTES
Medium- 30 MINUTES
Heavy- 36 MINUTES

THE KETTLEBELL STRONGMAN

WORKOUT #4

STRONGMAN

Light 1-2 Rounds
Medium 3-5 Rounds (moderate heavy bell)
Heavy 5 Rounds (HEAVY bell)

KETTLEBELL JERK X 3-5
RACK SQUAT X 3-5
OVERHEAD PRESS X 3-5
DEAD BELL THRUSTER X 3-5

30 For 30

The workout is always the same.  Only the exercises change.  Set your clock. 

WORKOUT #5
"CONDITIONING"
 
30 For 30
(30 Seconds On/30 seconds Off For)
Light 30 Minutes
Medium 45 Minutes
Heavy 60 Minutes
 

Burpees
Swings
AIR SQUATS
Alternate Presses

Jackknife