For the alternating EMOM, setup several bench press stations with 135/95, or a scaled weight. You’ll do 5-10 bench press reps depending on your strength. On the opposite minutes, you’ll do 12 goblet lunges – these are alternating lunges (6L/6R) while holding a KB in front of your chest with both hands. For logistics, one group might start on lunges while the other starts on bench.
The metcon is an ascending ladder of clean and jerks and burpees over bar. The CJs are intended to be power cleans and push jerks or push presses (“Grace” style)
Alternating EMOM for 10 min:
A) 5-10 Bench press, 135/95#
B) 12 goblet lunges, 53/35#
AMRAP in 12 minutes:
1 clean and jerk, 135/95#
3 burpees over bar
2 clean and jerks
6 burpees over bar
3 clean and jerks
9 burpees over bar
4, 12..5, 15..etc
