9-Minute EMOM with Sadie Meyer (she/her)

Workout: 
9-Minute EMOM (Every Minute On the Minute) 

• 20 Wall-Balls (20#/14#) 
• 15 Box Jump Overs (24”/20”) 
• 10 Hang Snatch (95#/65#) 

Complete designated amount of reps every minute. Repeat x 3 to meet 9-minute EMOM goal.  

Note: The weights listed are suggestions. You can increase or decrease weight as needed. 

Warm-Up Suggestions: 

• Treadmill (low speed) 
• Rowing Machine (low speed) 
• Jump Rope
• Air Squats 
• Squat Jumps
• Bootlegged Squats 

Cool Down Suggestions: 

• Treadmill (low speed) 
• Stretch/Yoga 

Designed by: Sadie Meyer, MS, RDN, CPT