EMOM 36 (0:40 work / 0:20 rest)

1) 6-8 KB Hang clean and jerks*
2) 5-10 Bar muscle-ups
3) 12-20 Wall balls @ 14/9kg
4) 6-8 Burpee get overs, 48″
5) 20m Sled push**
6) Rest***

• Weight options. 2 x 32/24kg, 2 x 24/16kg, 2 x 16/12kg, these should be heavy sets ** Sled weight. Challenging weight you can complete in 40-seconds or so (Friction varies so much based on your sled and the surface that prescribing specific weights is not meaningful) *** Rest an additional minute if needed to maintain your movement quality / repetitions

Overview. The primary focus of these sessions is your movement-specific work capacity. Throughout the block, we’ll tackle challenging movements in these EMOM formats. Your goal is to A) move well, B) build movement volume, C) build movement cycle speed.

Adaptation. Improve your movement-specific work capacity. Improve durability.

Effort. 5:00 on / 1:00 off for 6 rounds @ steady.

Feel. Each minute should be challenging, but not a grind (RPE 7-8/10). Aim to maintain your repetitions throughout.

Debrief.
– How did you find these movements for you? Which ones were easier and which ones more challenging? Why?
– Were you able to keep a steady grind through each piece?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?
Movement options.
Bar muscle-ups → Reduce reps (3-4) → Chest-to-bar pull ups/pull ups (10-20 reps)
Wall balls → 9/6kg (20/14lbs) ball
Burpee get overs → Burpee box jump overs, 24 or 30”
Sled push → If no sled available: SB bear hug carry or Yoke carry @ moderate weigh