12-minute power clean EMOM
- 12 minutes
- EMOM · every 1 min
- Barbell and plates
Five power cleans, every minute, for twelve minutes. A single movement repeated is the simplest EMOM there is, and it is a good way to practise the lift under a little fatigue.
It opens in the builder, so you can change anything first, then press Start session.
Minute by minute
| Minute | Movement | Reps |
|---|---|---|
| 1 | Power clean | 5 |
| 2 | Power clean | 5 |
| 3 | Power clean | 5 |
| 4 | Power clean | 5 |
| 5 | Power clean | 5 |
| 6 | Power clean | 5 |
| 7 | Power clean | 5 |
| 8 | Power clean | 5 |
| 9 | Power clean | 5 |
| 10 | Power clean | 5 |
| 11 | Power clean | 5 |
| 12 | Power clean | 5 |
How it runs
Sixty reps over the session, with the rest of each minute spent resetting your grip and breathing. Early minutes feel easy on purpose. The workout is about keeping the last set looking like the first.
Choosing weight and pace
Pick a weight you can clean five times in about 25 seconds, including the reset between reps, without your technique changing. That is usually well below your heavy single. If the bar path or your catch position starts to change, lower the weight — do not push through it.
Easier
- Do 3 reps per minute at the same weight.
- Use the hang position, with the bar starting at the knee.
Harder
- Add weight after six minutes if the first half felt easy.
- Move to 6 reps per minute, or 15 minutes.
More workouts
- E2MOM 16: squat snatch and box jump — 16 minutes
- 12-minute pull-up and toes-to-bar EMOM — 12 minutes
- 16-minute row and double-under EMOM — 16 minutes
- All workouts
Stop if something hurts. If you have an injury or a health condition, check with a professional before trying a new workout.Privacy