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EMOMx10 1 Front Squat, Across
Odd: Power Snatch+Hang Squat Snatch+Squat Snatch
Even: 3-6 Muscle ups
Power Snatch+Hang Squat Snatch+Squat Snatch
Teams of Two
For each of the following movements you and your partner will perform as many reps as possible in 5 minutes. After each movement you will get 2 minutes of rest before moving on to the next movement.
5 Minutes Max Effort Wall balls, 20/14
5 Minutes Max Effort Pull-ups
5 Minutes Max Effort Hang Power Cleans, 135/95
5 Minutes Max Effort Burpee over bar
Use this section to input your teams total rep score
No resting on the ground or the hang. Resting in the front rack is OK. Rest 3 minutes before going on to the next weight
Establish a max set of unbroken TnG Squat Cleans, 165/115
Establish a max set of unbroken TnG Squat Cleans, 185/135
Establish a max set of unbroken TnG Squat Cleans, 205/145
On the 3:00
Record times for every round. Top times will be under 2:00 for all seven rounds.
Max rounds in 3 minutes of:
3 Power Cleans, 135#
Repeat for a total of 5 cycles
Your score is total rounds, only full rounds count.
Teams of Two:
EMOM perform 5 Hang Power Cleans, 95/65
30 Thrusters, 95/65
50 Back Rack Lunges, 95/65
60 Wall Balls, 20/14
The workout starts with 5 Hang Power Cleans . After you perform your 5 HPC you and your teammate then spend the remainder of the minute doing as much work as possible.