EMOM 10 min
3 squat cleans
Start at 55%

Goal & Intensity
-Build heavy clean efficiency under a short EMOM while reinforcing leg drive and receiving position.
-Finish the session with quality accessory work to support shoulders, arms, and coordination.
-The EMOM should feel progressively heavy but technically sound, never rushed.
-Post-WOD work is controlled, deliberate, and non-fatiguing to the nervous system.
RPE:
EMOM: 8–9 (heavy, NOT a max effort).
Post-WOD: 6–7 (quality over speed).
💡 Coach’s Tip
Treat each EMOM minute as a single high-quality set: if bar speed or catch position degrades, stop increasing load.
Why this workout: Short heavy EMOMs develop confidence and consistency with heavier barbells without excessive fatigue. The post-WOD strengthens supporting structures (shoulders, elbows, grip) and improves partner coordination, which helps keep you resilient and lifting well long term.