7 rounds of:
3 Hang power clean @ (up to) 75% of recent power clean 2RM
1 Front squat + 10/1000 hold in rack position
1 minute rest (minimum)
Adjust weight if hang power clean sets require interruption. Front squat + hold: Following one excellent squat (performed at the top of the 3rd lift), maintain an organized rack position and hold for a full 10/1000 in each round.
Then, 2 rounds of:
Push-up walk is 3 “steps” forward on your hands in a rigid plank position + 1 chest-to-ground pushup: 3 + 1 = 1. Kettlebell may be carried in any manner you choose during lunge. If designated weight causes position break, adjust one interval down and continue safely.
*Our “kayak” is a full-range Russian Twist and involves trunk rotation and a touch of the implement to the ground on both sides of the body. Today, L + R side touch= 1 rep.