Every 2 minutes for 16 minutes
- 1 x High Hang Clean @ 65% of 1RM
- 1 x Hang Clean
- 1 x Clean
7 rounds increase weight per round
- 5-5-3-2-1-1-1 x Front Squat
Then EMOM for 12 minutes
- 6 x Alternating Kettlebell Bent Rows (r+l=1rep) @ 14kg per hand
- 6 x Kettlebell Pushups (hands on ball of KB)
- 3 x Dual Kettlebell Front Rack Reverse Lunge (r+l=1rep)
Results: Used 50kg for the Cleans. Front Squats 135-155-175-185-195-205-215-220lbs/100kg!