6 rounds for time
- 6 x Hang Power Clean @ 75lbs
- 6 x Front Squats @ 75lbs
- 6 x Push Press @ 75lbs
EMOM for 20 minutes
- Odd – 2-3 x Squat Clean
- Even – 3-5 x Handstand Pushups
Results: Metcon 6:22. For the Squat Clean started at 95lbs for the first couple of rounds then 105lbs and finally 110lbs for the last couple of rounds. Alternative for the second part…. You can also use the EMOM as a Goat workout. For example, spend all 20 minutes on only Strict Pullups, doing 1-2 slow and steady reps with full range of motion each minute.