Frank Delaney moving through his EOMOM snatch complex work
Cycle 3 Day 28
Missed the Cycle 3 Podcast? Check it out here.
Remote coaching pricing and application.
Affiliate programming pricing and application.
Mandatory work, in suggested order:
1. Warm-up
a. 4 Rounds
60ft HS walk AFAP
Rest as needed between rounds
b. 3 Rounds
Row 400m
10 Horizontal ring rows (feet on box)
2. Strength
Push Jerk 5×5 @75-85% – Touch and go (No re-rack)
Start at 75%, if it feels good you can work up. If it’s challenging stay there.
3. Met-Con
AMRAP 15 minutes
15 HSPU
15 Front squat 135/95lbs
15 HSPU
15 Front squat 165/115lbs
15 HSPU
15 Front squat 185/125lbs
15 HSPU
15 Front squat 205/135lbs
Max double-unders in remaining time
4. Accessory
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Unbroken sets of toes to bar
Must be unbroken, must be broken up into all 19 sets separately. Rest as needed to complete.
Then, depending on your weaknesses, choose ONE of the following:
5a. Interval Work
3 Rounds
Max Assault Bike calories in 1 minute
Rest 30 seconds
Max squat snatch 135/95lbs reps in 1 minute
Rest 30 seconds
5b. Bitch Work
80 Assault Bike calories
Rest 3 minutes
60 Assault Bike calories
Rest 3 minutes
40 Assault Bike calories
Rest 1 minute
20 Assault Bike calories
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