Take 6 rounds to work up to a heavy
6 x Front Squats
Then 2 rounds of
12 x Front Squats @ 65% of above 6RM
Then AMRAP in 12 minutes
- 6 x Power Clean @ 75lbs
- 6 x Push Press @ 75lbs
- 4 x Alternating Overhead Lunges @ 75lbs (2 per leg)
Results: Got up to 175lbs/80kg with the Front Squats. Part 2 with 115lbs/52kg. Metcon 8 rounds plus 12 reps.