Strength
EMOM x 12
1 – ME Strict Chin Ups
2 – Hollow Holes/Hollow Rocks/Dead Bug
3 – 5 Squat Jump @ 20-25% @1 RM Back Squat or Relevant Weight
4 – Rest
Workout
5RFT
7 V-ups
7 KB Clean/arm – 53/35
14 Gob squats – 53/35
**Oh hai, strength EMOM! This might look familiar, yet different. We’re turning your hands around, turning your body around, and working the quads vs glutes. I’m sure there will be a TON of questions about the squat jumps, and instead of trying to minimize those questions by answering all possibilities here, I’ll leave it to the coaches. I WILL say, though, that this will most likely be a jumping goblet squat – hold weight, hit depth, explode up.
The workout has you working the core now with V-ups instead of the static hold, yet you still need that strong core to get BOTH FEET off the ground at the SAME TIME. I’m not shouting, I’m emphasizing. If you struggle with that hollow to dynamic move, you can scale down to core in/outs. KB cleans will be completed 7 per side before switching, and from the ground each time. Oh look, squats.