Surge Elite Performance & Fitness – Muscle

EMOM Clean Complex

5 Sets:

Minute 1 = Segmented Clean Deadlift @3131 x 3 (pause below knee, just above knee, mid thigh, lower back down with a 3 count)

Minute 2 = Tempo Clean Pulls x 3 (take 2 seconds from floor to knee then explode and get tall, keep arm long)

Minute 3 = Power Clean x 3

Metcon (4 Rounds for distance)

Every 5 Minutes x 4

AMRAP in 3:30 Minutes

10 Double DB Devils Press 30/20

10 Pull Ups

Double DB Sumo Deadlift 70/50

In Remaining Time Row for Distance

*Weight and reps should be something you can perform UB for at least the first set