EMOTM skill/power complex: 15:00
1st – 1 Hang Squat Clean @ 80% 1RM PP/Thruster
2nd – 1 Squat Clean
3rd – 1 Squat Clean Thruster
4th – OFF (Change weights)
5th – 1 Hang Squat Clean @ 80-85%
6th – 1 Squat Clean
7th – 1 Squat Clean Thruster
8th – OFF (Change weights)
… Continue pattern
9th – 80-90%, 13th – 80-90%

2-3 quick warm ups with 60, 70, 75% then go by feel…

Stay at 80% if things feel heavy and slow or work up to 90% for the last two sets if things feel good, but no higher than 90%…

Instead of going heavier than 90% move it faster and more efficiently!

Workout…

Bit of a high intensity recovery test…

Can you do enough active recovery and breathing work to recycle things out in order to match up your rope climb and Bike Cal scores…

Push these at 90-95% all out and see how you do!

1:30 Rope Climb AMRAP (Every foot counts!)
REST 3:00
1:30 Bike Calorie AMRAP
REST 3:00
1:30 Rope Climb AMRAP
REST 3:00
1:30 Bike Calorie AMRAP

Justin VanBeek

Written by: Justin VanBeek

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