• Teaching Temporary & Class Overview
Right this moment’s session combines technical barbell work, unilateral stability, and stamina beneath fatigue in a repeatable EMOM construction. The nice and cozy-up emphasizes mobility by means of hips and shoulders, barbell prep for snatch mechanics, and bracing patterns for the dumbbell reverse lunges.
Senna is a 20:00 EMOM that layers energy snatches, dumbbell reverse lunges, and max-rep bar-facing burpees. The objective is to construct to a heavy and technically clear energy snatch triple throughout rounds, whereas additionally accumulating constant burpee scores. The lunges function managed accent work, protecting the midline engaged and legs loaded. Coaches ought to cue athletes to maneuver effectively on snatches—driving with persistence from the ground and sustaining crisp turnover. Burpees are the place the rating is made—athletes ought to intention for sustainable units, hitting inside 1–2 reps of the identical quantity every spherical. The remaining minute is essential—reset respiratory and shake out the shoulders to maintain high quality excessive all through.
Metcon: “Senna”
20:00 EMOM
minute 1: 3 Contact and Go Energy Snatches
minute 2: 12 Twin Dumbbell Reverse Lunges
minute 3: – Max Bar Going through Burpees
minute 4: Relaxation
Dumbbells: 2 x 50/35lb, 22.5/15kg
Energy Snatch: Beginning @ 60% and enhance every set
*Rating as reps, put load for energy snatch in notes
Equipment:
3 Units: For High quality
Snatch Pull Complicated*
:30 Wall Sit March
Snatch Pull Complicated:
Pause Snatch Pull + Low Dangle Snatch Pull + Excessive Dangle Snatch Pull
4 Units x 2+2+2 @ 90-95%
Pause Snatch Pull @ 2in Under the Knee
