EMOM for 24:

Min 1 – 3 Hang Power Cleans (Climbing)

Min 2 – 10 American KBS (70/53)

Min 3 – 15 Wall Balls (20/14)

For the Hang Power Cleans, the goal is to increase weight every time you hit these.  The amount you jump will be up to you.  Don’t sacrifice good form for heavier weights though.  Every rep should be perfect!  As with any EMOM, any time left over is rest.  Use that rest time to change out weights.


Scaling Options:

KB weight -> 53/35 -> 35/20 -> as needed

Med ball -> 14/12 -> as needed



Cool Down:

Leg bleeds – 3 min


Back Extensions – 2X 12

Video courtesy of Rouge Fitness

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