10 Air Squats
10 Inch Worms
10 Front Squats (Just the bar)
5 Squat Cleans (Just the bar)
Skills / Strength
5 Sets (1:00 Rest)
Fitness Level Substitution: Hang Power Cleans
Perform 5 sets of 5 hang squat cleans, resting 1 minute between each set of 5. Really work on full extension at the top of the pull and catching the bar on your shoulders in a full front squat. Use relatively light weight and focus on form.
5 Sets (2:00 Rest)
5 Clean Pulls (Heavy)
Perform 5 sets of 5 clean pulls, resting 1 minute between each set of 5. Work your way up to a a heavy set of 5. Set-up to each rep individually, so do not perform these as touch and go. Focus on getting the bar just above your knees in the jumping position and then jumping and shrugging the bar like hell keeping it as close to your body as possible. Try and jump through the ceiling.
7:00 EMOTM (Every Minute on the Minute for 7 minutes)
Recommended weight per round:
Male: 85, 105, 125, 145, 165, 185, 205
Female: 65, 75, 85, 95, 105, 115, 125
Beginner: 15, 25, 35, 45, 55, 65, 75
For 7 minutes, at the start of each minute, do 2 squat clean thrusters. Try and add weight each round to get the heaviest set of 2 you can do. Post your heaviest weight to comments.
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