Min. 1: 12/8-cal. Row
Min. 2: 40 Double-unders
Min. 3: 15 S2O (95/65 lb.)
Min. 4: Rest
For our first EMOM Monday, we have some intense monostructural and lightly loaded barbell intervals. There are elements of pulling, pressing, and a good amount of posterior leg-driven movement. This workout is intended to require quick movement within each minute and utilize relatively manageable rep ranges.
The Shoulder-to-Overhead can be performed using any method, but will likely be a Push Press (to save time) for a majority of the workout, and then revert to a Push Jerk toward the later rounds in order to remain unbroken.
Shoulders may start to fatigue if efficiency in Double-unders, Rowing, and overhead movement is lost. Make sure you’re driving with your legs on the Row, keeping the jump-rope revolutions within your wrists, and switching to a Jerk if your shoulders burn out while going overhead.
We’re looking for each interval to be performed in about 30 sec. (No round should exceed 40 sec. of work.) With the 1-min. rest station, the goal time frame should be possible across the board. We’re looking for hard, fast, unbroken movement rather than taking up a majority of the minute.