10 Minute EMOM:
Odd Minutes: 2-4 Bar or Ring Muscle Ups (Scale: Choose most difficult gymnastics movement you need to work on)
Even Minutes: 10 Box Step Ups with Double Dumbbell in Suitcase Hold (50/35)
Every 2 Minutes for 7 Sets:
36 Double Unders
9 Toes to Bar
3 Power Cleans
Athletes will complete one round every two minutes, building in weight on the power clean as they see fit to a heavy triple for the day. These do not have to be completed “touch-and-go”, however they should be at a weight where a single repetition is always there. Score today is the final completed weight on the barbell.
All strategy today is focused around the power clean. These intervals are not for time. The goal is to get to the barbell with enough energy to complete three repetitions and change the weight for the next round. This can almost be approached as an alternating EMOM. The first minute (give or take a few seconds) is ideally dedicated to completing the double unders and toes to bar. These do not have to be completed unbroken by any means. 1-2 quick sets are appropriate. Athletes will then have the whole second minute for the power cleans and weight changes. It is better to take a little extra rest to ensure the cleans look good. Score today is final weight completed weight on the barbell.