EMOM for 18 minutes do Racked Split Squats using the rep scheme 5-4-3-2-1-2-3-4-5 alternating legs per minute (first minute 5 x left, second minute 5 x right, third minute 4 x left, etc.).
Then every 2 minutes for 6 minutes (3 rounds) do:
- 5 x Bench Press @ 70kg
- 10 x Plyometric Pushups (immediately following bench press)
Then every 2 minutes for 6 minutes (3 rounds) do:
- 8 x Pullups
- 10 x Dumbbell Hang Power Cleans (no press) @ 10kg per hand (immediately following pullups)
Results: Had to break in the last round both the bench press and pullups, Could also have used heavier Dumbbel cleans, didn’t get the same effect as with the pushups… still a good workout.