Partner EMOMs

EQUIP: Partner, Barbell (p: 115/75, c: 95/65, f: 65/35), Box (24/20), KB (p: 70/53, c: 53/35, f: 35/18)

“c” = Competition, “p” = Performance, “f” = Fitness

WARM-UP:

*Active Stretch, then:

*400m Partner Indian Run

*5 x Hang Squat Clean

*10 x Thruster

*5 ea. x OH Lunge

*10 x Hand-Release Burpee

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PARTNER EMOMs:

*1 person works at a time (one works while the other rests)

*Team may divide the reps in any manner desired.  For example, P1 may do 1/2 of the minute’s required reps 1st, then P2 does the remaining 1/2 of the required reps before the minute is called…OR, P1 and P2 may take turns doing singular reps (i.e. “U Go-I Go”) until the minute is called…OR, P1 does all required reps in the first minute, then P2 does all of the required reps in the second minute, etc.…  Strategize!!!…in order to get the most beneficial rest for you and your partner.

*Team does NOT have to stick to the same strategy throughout the workout (or even throughout a given set).

EMOM for 7 minutes: 200m Run

-1 minute REST-

EMOM for 7 minutes: c: 12, p: 10, f: 8 x Hang Squat Clean + Thruster (p: 115/75, c: 95/65, f: 65/35)

-1 minute REST-

EMOM for 7 minutes: c: 18, p: 14, f: 12 x Burpee

-1 minute REST-

EMOM for 7 minutes: c: 20, p: 16, f: 12 x Overhead Lunge (p: 115/75, c: 95/65, f: 65/35)

-1 minute REST-

EMOM for 7 minutes: c: 30, p: 22, f: 18 x Box Jump (24/20)

-1 minute REST-

EMOM for 7 minutes: c: 32, p: 26, f: 22 x KB SDHP (p: 70/53, c: 53/35, f: 35/18)