Front Squats then KB Cleans, Goblet Squats and Row

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Every 2 minutes for 12 minutes

  • 5 x Front Squat @ 50%
  • 3 x Front Squat @ 60%
  • 3 x Front Squat @ 70%
  • 2 x Front Squat @ 80%
  • 1 x Front Squat @ 90%
  • 1 x Front Squat @ 95%

Then 5 rounds for time

  • 4 x Single Arm Alternating Kettlebell Clean and Press (2 per side) @ 24kg
  • 8 x Goblet Squats @ 24kg
  • 12 Calorie Row
  • Rest 1 minutes

Results: Front Squat 125-145-165-185-205-215lbs. Metcon – 17:56 including the rest.

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