Strength –

Clean Complex EMOM 15 Minutes

1 Power Clean

1 Hang Squat Clean

1 Front Squat

Workout – 

For Time – 27/21/15/9 – 20min CAP

Handstand Push Ups

Box Jump Overs

Session Info – 

Strength – In this EMOM athletes should look at holding the same weight across the 12 minutes. Athletes will find that as this EMOM progresses they will begin to experience a level of fatigue in the catching position and the bottom of the squat. It is important the focus on leading out of the bottom with the elbows forcing them up to keep the chest up.

Workout – This workout is designed to be a short sprint workout. Intensity will be high by athletes taking minimal rest. Scaling for the HSPU should be a reduced range of movement by the use of a number of ab mats.