The No Mercy EMOM


Published July 26, 2017


PreWod

PVC, 10 Sit ups, 20 supermans, 30 push ups, 40 air squats

Movements

Hang Squat Clean exotic rep sceme

Work up to 85-90% 1RM

MetCons

The No Mercy EMOM

12 min E3MOM: Every 3 Minutes on the min, do 3 squat cleans @ challenging weight. Then after the 4th round follow immediately with "Karen" 150 Wall balls

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