A) 2 Rounds:
10 Good mornings
30 Sec front squat hold
10 ring rows with pause @ top
16 Plate overhead alt lunges
-10min cap-
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-5mins to build-
B) Every 90 sec/x7 rounds/from the floor:
5 Front squats
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C) 3 Rounds for time:
400m Run
10 Power cleans @L1=43/30kg – L2=52/35kg – L3=61/43kg – L4=70/52kg
20 Wall balls
10 Front rack alt lunges
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Notes:
Part A – With this part being more of a primer piece than anything, it is to be treated as so. We are looking for good clean movement with small loading, enough to get the heart rate up a little and get everything switched on without overloading and fatiguing too much.
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Part B – We will have 5mins to build to your starting weight before we officially start. You may squat clean your 1st repetition. Looking to increase over the 7 sets, starting @ around 60-70% of your 1RM clean.
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Part C – Looking at maintaining a pace on the run that allows you to move the barbell well and efficiently and with minimal rest during transitions. The power cleans and lunges will be with the same weight so use your weakest movement as a guide here to decide what weight you will go for
