EMOM
WARMUP
– 2 Rounds:
30” High Knees Skip
30” Butt Kicks
10 Prisoner Goodmorning
5 Muscle Cleans @20/15kg
5 Front Squats @20/15kg
WOD PREP
– Squat Clean Review
5 Hip High Pulls
rest
5 Hang High Pulls
rest
5 Low Hang High Pulls
rest
3 Muscle Cleans + 3 Front Squats
rest
3 Power Cleans (2” fermo in mezza accosciata)
rest
3 Squat Cleans (2” fermo in accosciata completa)
rest
– EMOM x 4′:
1 Power Clean + 1 Squat Clean @climbing to medium weight (70-75%)
HEAVY DAY
– E2MOM x 5 sets:
3 Power Cleans
– Every 90” x 5 sets:
1 Squat Clean
@all sets as heavy as possible
RX GOAL: 75+%1RM on Power Cleans ; 85+%1RM on Squat Cleans
NORMAL GOAL: 50-60%1RM for all sets
AFTER PARTY
– Tabata:
Pushups HR