EMOM 12: RKB + Power Cleans

Pause Front Squat:

Athletes will have 12 minutes to complete the following:

4 x 4 pause front squats @ 55% of their 1RM.

*Athletes should focus on a strong pause at the bottom, belts should not be worn.


Every minute on the minute for 12 minutes, alternate between:

Even: 15 Russian kettlebell swings (32/24kg)
Odd: 5 Power cleans (185/125)

*Athletes can increase the loading of the power cleans to (205/135) if their coach agrees.