Today was a 35 minute workout day for myself so I warmed up with my favorite PVC drills. They included twists, around the worlds, back squats, front squats and pass throughs.
Part 1: Warm up!
Part 2: Work your way up to your 50-60% max squat clean and snatch then perform the following:
12 minute EMOM Complex
Minute 1= 1 Cluster(squat clean into thruster. You can also do a squat clean and then a jerk), 1 back squat, 1 behind the neck push press or jerk, 1 hang squat clean
Minute 2= 8-12 TTB or Knee ups
Rest a few minutes
10 Minute EMOM Complex
Minute 1= 40-60 DU or 80-100 SU
Minute 2= 1 squat snatch, 1 behind the neck push press, 1 overhead squat, 1 hang squat snatch
I really enjoy EMOMs with complexes. My weakness is cardio and olympic lifting is my favorite so I like to combine those two to make my workout a love/hate relationship ;). These are also great because you teach yourself to keep form while performing olympic lifts under fatigue.