For strength you can choose the weights for the power cleans. Ideally you use the same weights across the entire EMOM, but if you need to change within the EMOM because you went too light or too heavy, that’s fine. Power cleans should be heavy enough that you need to do singles. 

The metcon is kind of like an AMRAP, but in interval format. Using the same bar at 80% of the EMOM weight, you have 3 minutes to get through as many rounds as possible of those movements. Then you rest for 1 minute. Then you do another 3 minutes of work, picking up where you left off. So if you get 2 rounds plus 7 deadlifts in the first set, start the second set by doing your 8th, 9th, and 10th deadlift, etc. Your score is total rounds.



EMOM for 10 minutes:
A) 3 heavy power cleans
B) Cal Row 10-15


3 sets of 3 minutes on, 1 minute off:
10 deadlifts, 80%
5 hang power cleans, 80%
50 double unders

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