EMOM x 20 minutes:
Minute 1: 5 x Overhead Squats *Bar taken from ground
Minute 2: ‘X’ Gymnastic Pull
*Choose a weight that allows for heavy/unbroken efforts for OHS.
* Choose a pull movement and repetitions appropriate to the difficulty.
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Advance as far as possible in 20 minutes:25 Hang Cleans 60/40kg20/14 Hand Release Push-ups20 Hang Cleans 70/47.5kg20/14 Hand Release Push-ups 15 Hang Cleans 80/55kg20/14 Hand Release Push-ups 10 Hang Cleans 90/62.5kg20/14 Hand Release Push-ups 5 Hang Cleans 100/70kg20/14 Hand Release Push-ups *For anyone who finishes, perform an AMRAP of the final round until 20 minutes is complete. Photo: Mark. It has been great seeing Mark focusing on the finer points of his lifts – it has been paying dividends in the quality of his movement. Awesome work Mark!!!
