EMOMs for the WIN

Competition Class

Strength

Skills&Drills

OLYMPIC WEIGHTLIFTING
12min EMOM
1 Clean
*must hit weight 2X consecutively to add weight

GYMNASTICS CONDITIONING
4 Rounds:
3min AMRAP
12 T2B
8 ALT DB Snatch 70/50
20m HS Walk
AMRAP Assault Bike Cals
Rest 90s

MetCon

10min EMOM

12 Burpees
AMRAP Pull-ups with Remaining Time

Rest 2min

10min EMOM
15/12 Cal Row
AMRAP Double Unders with Remaining Time

Rest 2min

10min EMOM
15 Wall Balls 20/14
AMRAP KBS 53/35 with Remaining Time