2k Row
150 Double Unders
10 Rounds of Cindy
*Fitness – 300 singles
Squat clean primer
4 sets of the complex:
1 Clean pull + 3 tall cleans + 1 hang squat clean + 1 squat clean
Set 1 – 35% of 1rep max. Climb in very small increments from there, not to exceed 45% by 4th set
Squat clean
Minutes 1-2-3: 3 Squat Cleans (66-69-72%)
Minute 4: Rest
Minute 5-6-7: 2 Squat Cleans (76-79-82%)
Minute 8: Rest
Minutes 9-10-11: 1 Squat Clean (86-88-90%)
Minute 12: Rest
Minutes 13-14-15: 1 Squat Clean (86-88-90%)
Front Squat
2×4 @ 79%
2×3 @ 84%
2×2 @ 90%
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