Warm up with 2 rounds of
- 5 x Front Squat @ empty bar
- 10 x Muscle Clean @ empty bar
3 rounds, resting 2 minutes between rounds
- 6 x Front Squats @ 75-80% of 1RM
Then every 2 minutes for 10 minutes working up to a heavy Squat Clean complex
- 1 x High hang from waist
- 1 x Hang from above knee
- 1 x Low hang from below knee
- 1 x Clean from floor.
Then EMOM for 6 minutes
- 1 x Clean @ max weight from above
Then 4 rounds of
- 10 x Pike Lift over Kettlebell
- 10 x Pike Lift Pulses
- Rest 30 seconds
Results: Used 165lbs for the Front Squats. Complex 95-110-120-130-135lbs/61kg. Used 135lbs for the Cleans.