Today’s strength work focuses on strict overhead strength and midline stability. Quality over load on both movements. The goal is controlled pressing power and balanced pulling strength to support long-term shoulder durability.
This EMOM is about controlled intensity and smart pacing as the burpee reps descend and the opportunity for power snatches increases. You should approach Minute 1 conservatively — 12 burpees at a steady, sustainable cadence, leaving enough gas to move smoothly into power snatches with clean mechanics. The goal is consistent, technically sound reps, not frantic cycling. Choice a weight that allows fast singles or small touch-and-go sets without missed lifts.
STRENGTH:
Seated Barbell Press 4x(4–6 reps)
Renegade row 4×6
WORKOUT:
11 min EMOM
Minute 1: 12 Burpee + Max Power Snatches
Minute 2: Rest
Minute 3: 10 Burpee + Max Power Snatches
Minute 4: Rest
Minute 5: 8 Burpee + Max Power Snatches
Minute 6: Rest”
Minute 7: 6 Burpee + Max Power Snatches
Minute 8: Rest
Minute 9: 4 Burpee + Max Power Snatches
Minute 10: Rest
Minute 11: 2 Burpee + Max Power Snatches
RECOVERY:
Thread the Needle
Wall Lat Stretch (Prayer Stretch on Wall)