3 Front Squats @ 50% 1RM
3 Power Clean @ Same load
4 Front Squats
4 Power Cleans
5 Front Squats
5 Power Clean
EMOM as long as possible
To kick off EMOM Mondays for the month we are starting with a heavy-ish Front Squat/Power Clean combo. To clarify, it is both the Front Squats AND the Power Cleans that need to be performed in the minute. As the time ticks by every 3min, the reps increase by 2. The last 3min is a challenge to see how long people can hold doing 10 reps. It won’t be easy, and some people will only get through one round. Keep in mind, you have just performed 42 reps in 6min of a moderate to heavy load so you may be pretty fatigued going into the sets of 5.
If you are unable to complete any sets in the third round (sets of 5), either take a minute OFF and try again, OR stick with a rep scheme you can hold for at least 3 more minutes.
Ideally, you should be able to do the first 3min sets without putting the barbell down. (Apart from resetting after the Squats). For Set Two, you may need to take a few seconds to breathe, and Set Three will just be however you can get it done within the time limit. Your rest time will start to decrease as the sets go on. Ideally starting with at least 15sec rest at the end of each set.
You will work up to a proper weight in the Workout Prep period to determine how it’s going to feel.