100 Gelston St. Buffalo, NY 14213 • (716) 886-0252 • 273 Thorn Ave. Orchard Park 100GelstonStreet@gmail.com
Part 1
Every Minute on the Minute (EMOTM)
Minutes 1, 3, 5
8 Power cleans per side and Swing – Remaining Allotted Time (RAT)
Minutes 2, 4, 6 
6 Power snatches per side Swing RAT
Rest 30 sec after 2-mins of work
 
Part 2 EMOTM 
Complex – Swing, Clean, High pull, Snatch 3x L/R
Rest 15-30 sec after each min
Repeat 3x
 
Set 3 EMOTM
3 Power clean, Lunge, Stand & Press L/R
Repeat 3x
Rest 15-30 sec after each min
 
Set 4
20 Pony Squats (narrow stance and pulsed)
10 Bulgarian leads Bodyweight
25 Pass through lunges L-R
Rest 1 min between
Repeat X3
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