Power Clean Build Up E2MOM
5 – 4 – 3 – 2 – 1 – 1 – 1
For Time: (20min cap)
400m Run or Row or 1km Bike
40 Russian Kettlebell Swings
40 Box Jump Overs
Rest 2min
400m Run or Row or 1km Bike
40 Power Cleans
40 Box Jumps
Rest 2min
400m Run or Row or 1km Bike
40 Wallball Shots 20/14lbs to 10/9’ MRX 20/10 to 9”
40 Wallball Box Step-Ups
Barbell = 135/95 RX+155/105 MRX 95/65lbs
Kettlebell = 24/16kgs RX+32/24 MRX 20/12kgs
Boxes = 24/20” RX+30/24” MRX 20/18”
Isometric Core Development
30sec Plank Bird Dog Hold L/R
1min Hollow Hold
30sec Plank Bird Dog Hold R/L
1min Hollow Hold
1min Bar Hang
1min High Plank Hold
