It's not gonna move itself now is it?
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Pic: Angela Clancy

  WoD - "Roll On Or Roll Over!"

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Every Minute On The Minute x 10 Minutes:

3 Power Cleans

3 Front Squats

3 Push Jerks

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> Use 65% of your best Clean & Jerk <<

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• A real beaut of an "EMOM". This isn't your run-of-the-mill focus on positions for 2-3 reps then rest out the remaining 40 seconds to assess. This is about Barbell Cycling!
• We want you to have 65% on the bar. Thats everyone on the rooftop. Lets see how well we go after all the EMOM's we have put you through over the past few weeks/months.
• Ideally you are hitting the complex unbroken. You are NOT allowed to link the moves together, in that we mean no turning your final power clean into a squat clean! Stand up that final power clean, then you can head into your squats. The jerks are push jerks, not split.
• If you happen to get counted out somewhere along the way in the 10 rounds do NOT take rest. Simply reduce one rep off each move and keep going until the 10 mins have elapsed. Now if you happen to make it through all 10 rounds completely successfully then at round.minute 11 add 1 rep on to all moves (4,4,4). Should you get through minutes 11 & 12 at 4,4,4 then at minute 13 do 5,5,5 reps and see if you can hold it for two rounds. At this stage the workout will end at Minute 14.
• Go attack this one.
• Hold the standards. Form is priority as always.
• Scale As needed.

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Post Number of completed ROUNDS to Beyond The Whiteboard.

Inspiration for todays WoD