EMOM 5

Power Clean + Hang Power Clean + Front Squat 

40-60% (of 1 RM Squat Clean)

EMOM 5

Power Clean + Front Squat 

60-70%

EMOM 5 

1 Hang Squat Clean 

75-85%

*This SHOULD NOT be a 1 RM test.  This should feel heavy, but leave some in the tank

Rest 5 Minutes, then

2 Rounds

20 Bar Facing Burpees  

20 Hang Power Cleans (115/75)

*If you can, start off the cleans with muscle cleans (no re-dip)

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Lets work up responsibly and progressively in the clean, but try to leave some in the tank. I know that is tough to do when you’re feeling strong, but put the focus and intensity on positions and speed. The couplet is going to take a little longer than you think. Keep the pace controlled early and try to finish strong.

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SUGGESTED WARM UP:

  1. 1 Inchworm + 5 Air Squats – 5x
  2. Thoracic rotations – spend 1-2 minutes here, preferably with a band
  3. Stretch and mobilize hips and front rack
  4. Tall Power Clean + Front Squat + Tall Squat Clean – 3-4x add weight as you go. Stay below 30%

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