“Evil EMOM”
Group Warm Up: (10 mins)
· Mobility work
***Pulse Raiser***
Complex Technique Work: (EMOM x 3 mins) (20/15 kg)
· 1 Clean Shrugs
· 1 Clean High Pull
· 1 Hang Power Clean
· 10 Air Squats
Into: (EMOM x 3 mins) (30/25 kg)
· 1 Clean Shrugs
· 1 Clean High Pull
· 1 Power Clean
· 1 Hang Clean Shrug
· 1 Hang Clean High Pull
· 1 Hang Power Clean
· 3 Front Squat
Increase weight to working weight
WOD: Evil EMOM x 18 mins
Min 1: 3 Power Cleans
2 Hang Power Cleans
1 Front Squat
(Increase weight every round)
Min 2: 3 Pull Ups
6 SB Cleans
12 Sit Ups
Min 3: Rest
RXD+ 55/35 (+5kg) RXD 42.5/30 (+5kg)
SCALED+ 35/25 (+2.5kg) SCALED 30/20 (+2.5kg)
Group Finisher: 4 sets
· 1 min - Max Cals
· 1 min – Max Burpees
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