Technique: EMOMx12
Squat Cleans 4 sets at each rep scheme
3 reps 60-70%
2 reps 70-80%
1 rep 80+ %
Notes: This is a scheduled build set. You only have a minute per set so get all your additional weights set beside you before the technique portion starts. This is the last week before re-testing so get under some heavier weights and get your confidence up. We’ve hammered technique the last few weeks, so trust yourself and push the boundaries a bit.
LeanFit: Alt. EMOMx12
25 sit-ups
0:45 plank
30 Hollow Rocks
0:45 wall sit
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“Limitless”
5RFT- 14 Min Cap
50 Double Unders
5 DB Man Makers (100/70)
RX: MUST finish workout within cap
FW: 100 Single Unders; RWAN
Notes: If you can’t do all 50 dubs within a minute, sub in singles or only work dubs for 1 min and consider the workout framework. Keep the manmakers at a consistent pace and don’t break in the middle. 5 is just enough to hold on to but start pushing you mentally in the later rounds.
