Muscle-Ups and Clean-and-Jerks
At the top of each minute, perform a few muscle-ups (Khalipa does four, you’ll probably need to scale it back). Then go straight to a barbell and perform a single rep of clean-and-jerk at a challenging (but not crazy heavy) weight. Your goal is to perform the clean-and-jerk with good form even though you’ll be somewhat gassed from the muscle-ups.
“This EMOM isn’t about crushing your soul,” Khalipa says. “It’s about dialing in technique.”
During the down periods between rounds, assess how the moves felt and examine how you could perform them better. If you haven’t yet hit a muscle-up — a gymnastics-inspired exercise that can take a while to learn — Khalipa recommends two scaled versions that will help you build up to it.
Total Time: 10 MinutesBack to top