E2MOM 16: squat snatch and box jump
- 16 minutes
- E2MOM · every 2 min
- Barbell and plates
- Box
E2MOM means every two minutes on the minute. Three squat snatches and six box jumps, then whatever is left of the two minutes is rest. Eight rounds makes sixteen minutes.
It opens in the builder, so you can change anything first, then press Start session.
Minute by minute
| Minute | Movement | Reps |
|---|---|---|
| 1–2 | 3 squat snatches + 6 box jumps | — |
| 3–4 | 3 squat snatches + 6 box jumps | — |
| 5–6 | 3 squat snatches + 6 box jumps | — |
| 7–8 | 3 squat snatches + 6 box jumps | — |
| 9–10 | 3 squat snatches + 6 box jumps | — |
| 11–12 | 3 squat snatches + 6 box jumps | — |
| 13–14 | 3 squat snatches + 6 box jumps | — |
| 15–16 | 3 squat snatches + 6 box jumps | — |
How it runs
Heavy or technical work often needs more than a minute to recover from, which is why this runs on two. The work takes roughly 40 to 60 seconds, leaving a minute or more to recover and reset. The box jumps come after the snatches, so they are the part to watch when tired — step down, do not jump down.
Choosing weight and pace
Choose a snatch weight you can do for three with a stable overhead position every time, and a box height you can land on without thinking. Aim to finish round one in about 45 seconds. If round eight takes you 75 or more, the weight was too heavy.
Easier
- Use a power snatch, or a lighter bar.
- Replace the box jumps with step-ups.
Harder
- Make it 4 snatches and 8 box jumps.
- Add weight after the fourth round if the first four were comfortable.
More workouts
- 12-minute pull-up and toes-to-bar EMOM — 12 minutes
- 16-minute row and double-under EMOM — 16 minutes
- 10-minute bodyweight EMOM — 10 minutes
- All workouts
Stop if something hurts. If you have an injury or a health condition, check with a professional before trying a new workout.Privacy