12 minutes to establish a 1RM Clean (Power or Squat)
Three rounds for time:
30 kettlebell swings 24/16kg
15 burpees onto a plate
Photo: Mark M. We love having this guy with us each 9:15am. One of the nicest guys you would meet.
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A. Front Squat Pyramid 10-8-6-4-2-2-4-6-8-10 reps. *Base your weights off working to a near maximal double in the middle eg. 60-70-80-90-100-100-90-80-70-60kg. *Rest minimally between sets. B. EMOM x 12: Min 1: Max sets of 1 Deadlift, 1 Hang Clean (squat), 1 Jerk, 1 Back Squat, 1 BTN Jerk. Min 2: Rest *No dumping – rest only when the bar comes back to the ground. *Continue from your previous finish position after each rest minute. *Choose a load that will keep you moving.
