Every 2 minutes for 10 minutes work up to a heavy
- 3 x Front Squat
Then every 3 minutes for 9 minutes
- 5 x Rear Foot Elevated Front Rack Split Squat per Leg @ 50% of 3RM above
Then 6 rounds for time
- 8 x Hang Squat Clean @ 50% of 3RM above
- 30 x Double Unders
- 8 x Handstand Pushups
- 8 x Russian Twist
Results: Got up to 200lbs for the Front Squats. Wasn’t pretty, probably should have taken a rest day. Used 100lbs for the RFE Squats and Cleans. Metcon 19:37.