Cleans and Front Squats then DUs, KBS, BJs, T2B and Squat Cleans

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Every 3 minutes for 12 minutes (4 rounds)

  • 5 x Front Squats

Every 90 seconds for 6 minutes (4 rounds)

  • 3 x Squat Cleans

Increase weight per round to the working weight for the metcon.

Then AMRAP in 16 minutes

  • 50 x Double Unders
  • 40 x Kettlebell Swings
  • 30 x Box Jumps
  • 20 x Toes to Bar
  • 10 x Squat Cleans @ 110lbs/50kg

Results:  Front Squats @ 135-155-165-170lbs.  Squat Cleans @ 95-115-110lbs. Metcon 1 round plus 145 reps.

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One Response to Cleans and Front Squats then DUs, KBS, BJs, T2B and Squat Cleans

  1. pmeyer says:
    03/01/2019 at 08:32

    3.1.19: Front Squats @50/60/65/70kg. Squat Cleans @40/45/45/45kg. Metcon 1 round plus 140 reps (Squat Cleans @40kg)