WEDNESDAY

For load

Front Squat

2×5 75-80%

2×3 80% +

@3:00

Each set should feel decently challenging and you should feel like you could squeeze out 2 more good quality reps at the end. Last time we front squatted it was 6,6,4,4 so today aim to go a little heavier as there are less reps.

For time:

3 rounds for time:

9 hang power cleans (52/35 kg)

12 thrusters

15 burpees over the bar

12 min cap

Active: 40/30

Lifestyle:

6 hang power cleans 30/20

9 thrusters

12 burpees over the bar

Each round in 3:00 or less. Light-to-moderate barbell loading. Hang power cleans and thrusters in 2 sets or less each every round. Plan to strategically break the hang power cleans after the eighth rep, take a short break, and then perform the final hang power clean right into the thrusters