Part 1:
Every 1:00 for 4 Sets
Power Clean + Front Squat + Hang Squat Clean
*Under 50%
Every 1:00 for 4 sets
Power Clean + Hang Squat Clean
*Under 60%
Every 1:30 for 4 Sets
1 Squat Clean + 1 Front Squat
*Under 80%
Part 2:
6 Minute Ladder (increasing by 1s)
1 Hang Power Clean
1 Front Squat
*Do this at 75-80% of you heaviest set from above
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All the barbell love today! Start the lifting EMOMs nice and light, be fluid, get your body moving correctly with stability. You will end heavy, but not at failure. Leave some in the tank. Part 2 is all about time under tension and efficient movement from the start. This is going to get really nasty, really quickly.
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SUGGESTED WARM UP
1)
10 Opposites
10 Fire Hydrants
10 Reach Unders
*each side on all – try to do all of this without stopping
2)
3 Rounds
5 ft Bear Crawl
5 ft Backwards Bear Crawl
*GO SLOW
3)
2 Rounds
5 Tempo Air Squats
5 Drop Air Squats
5 Jumping Air Squats
4)
Stretch Front Rack and Ankles/Calves
5)
3 Sets
2 Clean Pulls
2 Tall Clean
2 Squat Clean
*25-35%