A classic EMOM follows the metabolic madness that took place yesterday 🙂 This will more closely resemble a “heavy day” than a metcon, but be certain that the difficulty will compound as each minute passes! The DB front squats are AHAP, but must be unbroken with constant movement (no resting at the top!) and you should use the same load throughout the EMOM, so be wise in how you warm-up the loading so you get the exact right weight. The TGUs are also AHAP, but with these you can build as needed. During the final minute of each round you will complete 10 deficit push-ups. Hands will be on DBs and the chest will touch the round. Break these up no more than 2 times and let that be your guide to scaling. Keep the deficit if possible by scaling with deficit training push-ups.
Every minute on the minute for 18 minutes:
Minute 1: 10 DB Front Squats (AHAP and “unbroken”)
Minute 2: 1/1 TGU (same load as DB Front Squat)
Minute 3: 10 Deficit Push-ups (hands on DBs, chest touches ground)
Post load used for DB front squats to SugarWOD and include other data in the notes.