Seven rounds for load and time:
Run 200m
3 Front Squats (taken from ground)
9 Push-ups
*The order of priority for this workout is load, then time. Time is simply used to differentiate people who used the same load.
*Feel free to sub in a more challenging movement (eg. ring dip, hspu) if 9 push-ups is no challenge.
*You may perform a full clean into the first rep – standing this rep up will count as your first front squat.
*21 min. cut off.
I would put this workout into the heavy conditioning category meaning that we want you to go heavy enough to elicit a strengthening effect however not so heavy that you need to rest significantly (less than 20 seconds is good) before performing the clean. Let your clean be the guide for weight for the front squat as you “should” be able to squat the load you can clean quite easily. If you really want to get specific, a couple of failed cleans throughout the workout is acceptable but certainly don’t pick a weight that you have doubts about from the start.
