Crazy Cluster Build Up E3MOM
Cluster 1 = 3 Shoulder to 0verhead – 5 Hang Clean – 7 Deadlifts
Cluster 2 = 6 Deadlifts – 4 Hang Cleans – 2 Shoulder to Overhead
Cluster 3 = 2 Shoulder to Overhead – 3 Hang Clean – 4 Deadlifts
Cluster 4 = 3 Deadlifts – 2 Hang Cleans – 1 Shoulder to Overhead
“The Cindy & DT Challenge” by DB 10min EMOM Challange *into*
1 Rep Increase For As Long as Able:
Min 1 = 5 Pull-Ups – 10 Push-Ups – 15 Squats
Min 2 = 12 Deadlifts – 9 Hang Power Clean – 6 Shoulder to Overhead
Min 3 = 5 Pull-Ups – 10 Push-Ups – 15 Squats
Min 4 = 12 Deadlifts – 9 Hang Power Clean – 6 Shoulder to Overhead
Min 6 – 7 – 8 – 9 – 10
*continue EMOM Pattern*
*At Min 11 increase 1rep on each exercise each additional min, until no longer able*
Min 11= 6 Pull-Ups – 11 Push-Ups – 16 Squats
Min 12 = 13 Deadlifts -10 Hang Power Clean – 7 Shoulder to Overhead
Min 13= 7 Pull-Ups – 12 Push-Ups – 17 Squats
Min14 = 14 Deadlifts – 11 Hang Power Clean – 8 Shoulder to Overhead
*continue EMOM Pattern w/1rep increase*
BB Loads = 155/105 MRX 115/75
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