The Fellowship

28 min EMOM:

Min 1- 100-150m run
Min 2- 12 Power Snatches
Min 3- 14/10 Calorie Echo Bike
Min 4- 12. Box Jump Overs

Load: Choice,  24/20″ box

WODprep Strategy Top Tips:

Warm-up (10  minutes): With a longer EMOM, the warmup will be relatively brief. Warmup your snatch positions, and get up to your working weight that you can hit for steady singles. Hit a few box jumpovers to get your bounding good to go, and make sure your bike pace is dialed in. 

Stimulus:. Building Aerobic Capacity   

Strategy: We have some ranges available for today’s longer EMOM, make sure that the goal should be to come out with the intent to stick to the pace throughout all 7 rounds, and only drop if its necessary. The run should be a pace that gives you about 15 seconds of rest. The snatches should be steady singles. The bike will be tough, but fight to get to pace quickly. Try to make the box jumpovers an active rest because that is where you will get the most amount of rest.

• Power Snatch-  Keeping the bar close, squeeze your legs and drive the barbell off the ground. Keep the bar tight to the body as you pass through position 2 (top of the knees) into position 1 (hip pocket) where you will drive and extend your body to get the bar overhead into your power position.
  
  
• Box Jump Overs- For your BJO, focus on trying to land in a squat pattern and low on the box. Even trying to catch the edge with the bottom of your foot to allow for a quick turn will be helpful. 
  
  

Watch the video below, where Ben will show you the tools to take your fitness to the next level!

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Want more workouts like this one? This workout was taken from our Master’s RX Programming!

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