Front Squats and RFE Squats then DU, Russian Twist, Cleans and HSPU

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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.

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One Response to Front Squats and RFE Squats then DU, Russian Twist, Cleans and HSPU

  1. pmeyer says:
    24/01/2022 at 14:03

    PM, 24.1.22: did back squats instead of front squats and got up to 95kg. Used 45kg for the RFE Squats and cleans. Metcon: 16:57. I thought I counted 6 rounds but when I saw the time, it can only have been 5…