A. Each minute on minute for 10 minutes alternate the following:
- M1: 3 Chest-to-Ring Pullups with paused turnout at bottom
- M2: 2 Muscle-up Negatives
B. Each minute on minute for 10 minutes alternate the following:
- M1: 7 Pullups
- M2: 7 Burpees
C. Each minute on minute for 10 minutes alternate the following:
- M1: 200m Row
- M2: 15 Pushups
Every minute on the minute for 20 minutes (5 sets) alternate the following:
Challengers: the goal with today’s workout is to break down the Clean & Jerk exercise into its basic components which are themselves core exercises. We will skill and drill all four of those core movements during your warmup then move you through this EMOM workout. The fitness difficulty of this workout is directly proportionate to the weight you’re moving on that bar; but, if the skill or mobility isn’t there to load bar, then your coach we’ll add in a WOD finisher to make sure you leave with the appropriate training effect. Be patient with the barbell. Have a great workout!
Coaches: have everyone keep change plates handy for quick weight changes each minute if there is too much variation in load, especially with Push Jerk. Also, plan Goblet Squats and Double Kettlebell Presses as subs for the Front Squats and Push Jerks respectively for those with shoulder and wrist mobility issues.