Begin with 13 snatch grip deadlifts, maintaining a wide grip on the barbell. Focus on engaging your legs and back to lift the bar from the ground, ensuring proper form throughout.

Next, transition into 8 hang power snatches. Start from a standing position and pull the barbell from the hips, jumping slightly to catch it in a squat position. Keep the movement explosive and fluid.

Follow this with 2 overhead squats. For these, ensure your feet are shoulder-width apart and maintain a strong core as you squat down, keeping the barbell overhead.

Finally, complete 1 squat snatch, combining the lift and squat in a single, powerful movement. Focus on smooth transitions and maintain consistent pace throughout the workout.

Reduce the weight on the snatch grip deadlifts to something you can lift for 10 unbroken reps, ideally around 40-60% of your maximum. For the hang power snatches, scale the weight to 20-30% of your max or use a lighter implement like a dumbbell.

Consider performing the overhead squats with a lighter barbell or performing them with a PVC pipe to focus on form. If necessary, break the squat snatch into two movements: a power snatch followed by a front squat to ensure safety and maintain technique.

Additionally, beginners can decrease the total workout time to 15-18 minutes or reduce the rep scheme to 5-7 per movement to build confidence and proficiency.

Your score for the EMOM 20 Rayshard Brooks workout is calculated by adding the total number of completed rounds to any additional reps performed after your last full round.

During each minute, you will complete the following reps: 13 Snatch Grip Deadlifts, 8 Hang Power Snatches, 2 Overhead Squats, and 1 Squat Snatch.

The EMOM lasts 20 minutes, meaning you will have 20 opportunities to complete these exercises. If you finish your required reps within the minute, you can rest for the remainder of that minute. If you fail to complete the reps in the allotted time, your score will be the total rounds completed before the last completed round.

For example, if you complete 10 rounds and then finish 6 reps in the 11th minute, your score would be 10 + 6 = 66 reps total.

Begin with an appropriate weight for the Snatch Grip Deadlifts; prioritize form over speed. As you progress, maintain a steady pace throughout the EMOM. Focus on controlled movements, particularly during the Hang Power Snatches, to conserve energy.

In the Overhead Squats, ensure depth and stability; consider using a lighter weight if your form begins to falter. Don't rush the Squat Snatch; allow for full extension and a secure catch to prevent injury. Consider breaking up the reps if fatigue sets in.

Stay aware of your breathing; rhythmic inhalation and exhalation can help maintain energy. Lastly, adjust your strategy after each round based on your performance to optimize your output and recovery.

A good score for the Rayshard Brooks workout, which is structured as an EMOM (Every Minute on the Minute) for 20 minutes, is not easily quantifiable in terms of rounds completed. The focus should instead be on maintaining consistent form and pacing throughout the duration.

For this workout specifically, aiming to complete all prescribed reps within each minute is crucial. Efficient execution of the 13 Snatch Grip Deadlifts, 8 Hang Power Snatches, 2 Overhead Squats, and 1 Squat Snatch is essential for maximizing performance.

Ultimately, the goal is to challenge both strength and endurance, while ensuring that technique remains a priority to avoid injuries and promote long-term progress.

The EMOM 20 workout Rayshard Brooks is intended to develop a combination of strength, power, and stability under fatigue. The sequence of movements emphasizes the full range of motion and technical proficiency, particularly with the Olympic lifts.

The Snatch Grip Deadlifts activate the posterior chain while priming the body for explosive movements. The Hang Power Snatches require coordination and speed, directly challenging the athlete’s ability to transition between phases smoothly.

Overhead Squats and Squat Snatches further test core strength and balance, demanding precise technique as fatigue accumulates. Overall, this workout aims to build resilience, enhance overall fitness, and improve performance in a variety of lifting scenarios.

The workout titled Rayshard Brooks consists of a specific EMOM (Every Minute on the Minute) format featuring a series of challenging movements. As athletes work through 20 minutes, they must complete 13 Snatch Grip Deadlifts, 8 Hang Power Snatches, 2 Overhead Squats, and 1 Squat Snatch each minute.

Due to the nature of EMOM workouts, it is difficult to establish a definitive world record score. Performance will greatly depend on individual pacing and proficiency in the listed lifts, making it subjective to each athlete.

However, the focus remains on maintaining consistent performance across all minutes while minimizing any rest, which can significantly impact the overall effectiveness of the workout.

The workout "Rayshard Brooks" honors Rayshard Brooks, a 27-year-old Black man who was fatally shot by Atlanta police in June 2020. His death sparked protests and renewed discussions about police brutality and systemic racism in the United States.

This workout serves as a tribute not only to Brooks but also to the ongoing movement for social justice and equality. Each movement in this workout symbolizes the strength and resilience of those fighting against injustice, highlighting the need for change and accountability.