EMOM
Every minute on the minute
2 EMOMS 16min each
You have 1 min to complete each movements rep count/Cal’s. Whatever time you have left from that min is your rest.
Start the next movement at the top of the next min.
Sec1
8 devil Presses 50/35
6 per leg rig BB back rack lunges 95/65
16(8 each arm) KB Alt Row 55/35
7 6 to 2 mtn climber push-ups
Sec2
12/10 Bike
10(5 each side) lunge to 2 bicep curls 25/15
10 Thrusters 95/65 +115/85
15 Box Jumps 24/20
Bench press: push ups 10 Empty BB bench press Build to 70% On the 1:30 x 10 Sets: 5 Bench Press @ 70% Power Snatch For Total Load: 12-9-6 Unbroken Power Snatch Rest 2 Minutes Between Sets. Substitutio
On the 2:30 x 5 Sets: 3 Front Squats*Start First Working Set at 60% & Build From There Each Set 6 Sets For Time: 5 Unbroken Power Cleans @ 60% 5 Box Jumps (30"/24") "Microwave" AMRAP 8: 7 Thrusters 7
Mobility 1:00 Foam roller (FM) Lat Smash Each Side 1:00 Banded Ankle Stretch Each Side 1:00 FM Calf Stretch Each Side 1:00 Banded Pass Thru On the 2:30 x 6 Sets: 5 Deadlifts *Start First Working Set a