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Evil EMOM - 4/4/23

“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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