Front Squats and Cleans

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.