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              <span class="initials">DEC 16</span>
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    <i class="fa fa-fas fa-heart"></i> 9
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              <a data-turbo-action="advance" class="post-title" href="/rope-and-reps-2024-12-16">Rope and Reps // Monday - 2024.12.16</a>
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              <a href="/workout_structures/emom">EMOM</a>
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              <a href="/movement_types/weightlifting">Weightlifting</a>
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              <a href="/equipment/rope">Rope</a>
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  <p><strong>EMOM for 20 minutes:</strong><br>
- Odd Minutes: 5 Clean and Jerks (#135/#95)<br>
- Even Minutes: 30 Double-unders</p><br><p><strong>Instructions:</strong> <br>
Complete 5 Clean and Jerks every odd minute, then perform 30 Double-unders every even minute. The workout will last for a total of 20 minutes. Adjust the weight on the barbell as needed to maintain proper form and intensity.</p>
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