Front squat 1rm
5 rounds for time of:
10 hang cleans 60/40kg
A) Front squat
*Start at your last set of 10 from last week and build up.
B) Barbell rows (3sec pause on chest)
8-8-8 –rest 1:30
*Drop weight way back from what you normally would do. Focus is on a good solid pause.
EMOM for 20min
Odd- 12 burpees
Even- 15 cal row
*Go at 90% effort on each movement. Not 100% but do not take it easy. Same pace on each set. Smooth and consistent
Finish with an easy 10-15min easy row/bike etc.