Warm-up
3 Rounds:
5 RDLs
4 Hang Power Cleans
3 Front Squats
100m Jog
MetCon:
Partner Workout
Every 2 minutes for 12 minutes (6 sets, 3 each person)
Work to heavy complex:
Power Clean + Front Squat + Power Clean
—3 minutes rest—
For Time:
60 Squat Cleans at 70% from heaviest above for each partner
*one person has to run 100m every time you switch partners
*Pace Goal: Lift heavy, then get fit :)
Beginner: work to heavy front squat 5 rep, AMRAP 10: 20 KB Upright Rows, 100m Run, split reps as needed
Intermediate: run can be split
Advanced: as is
Sport: any squat clean reps completed have to be unbroken