01/14/25

Light Speed

Equipment: DBs or Bar, Dowel

Warm Up:

With Light Bar/ Dowel:

Deadlift

Snatches

OHS

Muscle Cleans

Front Squats

Thrusters

Workout:

EMOM 3

3/9 Snatch High Pull (85%/Lighter)

EMOM 3

3/9 Snatch (60%/Lighter)

Time Remaining: 

OHS

EMOM 3

3/9 Clean High Pull (85%/Lighter)

EMOM 3

3/9 Clean (60%/Lighter)

Time Remaining: 

Lunges

DeadLift

1(3)60% or 1(9)50% 

1(3)70% or 1(9)60%

4(3)80% or 4(9)70%

Back Squat

1(3)60% or 1(9)50%

1(3)70% or 1(9)60%

4(3)80% or 4(9)70%

HOME: 

EMOM 6

9 Deadlifts

Time Remaining: Jumping Jacks

EMOM 6

9 Back Squats

Time Remaining: Air Squats