5 rounds of:
1 Power clean @ 85% of 2RM
:30 sec. rest
1 Power clean @ 85% of 2RM
2 Front squat @ same
(Up to) 2 minutes rest
Front squat begins at top of power clean #2. If squat set requires interruption, make minor weight adjustments to allow for uninterrupted completion of the 3-rep complex.
Rest as needed, then:
8 Double kettlebell front squat
1 minute rest
6 Double kettlebell front squat
1 minute rest
4 Double kettlebell front squat
1 minute rest
2 Double kettlebell front squat
Start as challenging as possible for 8 consecutive reps, pausing as needed in the rack position, and attempt to increase weight one interval throughout remaining sets (Ex. 8 rep @ 2 x 32kg., 6 rep @ 2 x 36kg., 4 rep @ 2 x 40kg…). If range of motion fails or mechanics erode, adjust back one interval and continue. Recommended method of lifting weight into rack position is deadlift + swing clean.
And then, as quickly as possible:
50 revolutions Airdyne
25 Jumping pull-up
5 Sprint start
Focus breathing, move and transition efficiently, and take no rest.
Our sprint start begins with chest on the ground in the bottom of our pushup position. Today, on your own count, explode to your feet, sprint wp-contentroximately 20 yd., and immediately resume work.