Strength/Skill
EMOM 12
1 – max strict pull ups
2 – ME plank on elbows
3 – 8 Romanian deadlifts (RDL) @ 50% DL 1RM
4 – rest
Workout
4 RFT
6 Dips
12 Hang power clean – 50-65% of RDL weight
24 air squats
*15 min cap
*As mentioned yesterday, you’ll start seeing more of this EMOM work pop up as the strength movement throughout this next cycle. Today we’re going on the minute and working our way through three movements – pull up, static plank hold, and RDLs. Going for 12 minutes, you’ll hit each one 3 times, resting 3 total minutes.
For the workout, we’re going to have you do some math, taking a percentage of your RDL weight and using that for hang power cleans. You’ll make a sandwich out of those HPCs with dips on the front end and air squats on the back end. The clean weight should be challenging, but something you can maybe cycle all 12 reps on the first 1 or 2 rounds. Even if that’s not in the cards, it should be a weight you can move relatively quickly. You’ve got a range to work with, so if you’re not sure, err on the side of caution and go lighter and faster.