Rose Bowl

RXD

EMOM for 0-4min Perform

8 T2B + 8 Hang Power Snatch (65/45lbs)

EMOM for 4-8min Perform

8 Hang Power Snatch + 20 Lateral Over the Bar Jumps

EMOM for 8-12min Perform

20 Lateral Over the Bar Jumps + 8 Toes to Bar

FITNESS

EMOM for 0-4min Perform

8 Lying T2B + 8 Hang Power Snatch

EMOM for 4-8min Perform

8 Hang Power Snatch + 16 Lateral Plate Jumps

EMOM for 8-12min Perform

16 Lateral Plate Jumps + 8 Lying Toes to Bar
Score load only. If you modify reps, have them record that too.

Accumulate 3min in a Handstand Hold.

The Workout is 12min of work with the couplet changing every 4min. So, for minute 0, 1, 2 and 3 they perform 8 T2B and 8 Hang Power Snatch (within each of those minutes). Then for minutes 4, 5, 6 and 7 they perform 8 Hang Power Snatch + 20 Lateral Over the Bar Jumps (within each of those minutes) and so on until you have been working for 12min.

* Remember, minute 1 = 0-1min. Sometimes it can seem a bit confusing the way it is written.

There is no rest between change of movements. You perform something every minute out of the 12min.

Rxd: These numbers will also get a little hard for people to hold. Make sure you are making quick transitions so you don’t lose too much time there. Scale load first, although most people will be able to do all 8 unbroken with this load. Scale Toes to Bar reps second. 6 at the least. Each set should be able to be done unbroken, or at the least done with very minimal rest between reps. If people still think they will have an issue with getting it all done, have them scale the movement to 10 Knee Raises with hands on Matador/Dip Bar or Lying Toes to Bar instead.

The Lateral Jumps shouldn’t cause too much problem, so try to perform these as Rxd. You should have roughly 10sec Rest on the completion of your tasks each minute. Use the Workout Prep to get a feel for whether this is possible or not.

Fitness: We have prescribed Lying Toes to Bar, but if you think these might take up too much time to transition into, you can perform V-Ups instead. Or even regular Situps. An empty Barbell will be enough load. Make sure you can always perform the 8 reps of Snatches unbroken. If jumping over a Barbell is too much, use a plate you can safely jump laterally on/off. Or scale further to forward facing jumps.

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