Strength
Every 2:00 for 6 rounds
Clean (pos. 3) + Clean (pos. 2) +Clean (pos. 1) + Jerk
Notes
Today’s strength is a Clean & Jerk complex. You will perform one clean from Position 3, Position 2, and Position 1, followed by one jerk. You will perform this complex every 2:00 for 6 rounds.
It is up to you how you load this. You can build towards a heavy set across the 6 rounds if you want, or you can perform the same submaximal weight for all 6 rounds, or any other format that you think makes sense for you. Try to avoid missing reps though.
Conditioning
For time
20-15-10-5 front squats
*200-300 m run after each set*
12:00 cap
Notes
Today’s metcon is a couplet of descending front squats and running. You will start with 20 front squats then run 200-300 m. Once you return from the run, you will complete 15 front squats followed by another run. You will continue working down the ladder until 5 front squats and finish the workout with one more run. Your score is the time it takes you to finish or reps completed at the 12 minute cap.
Front squats should be done at a moderate weight where you break the set of 20 into 1-2 sets, and aim to go unbroken for 15, 10, and 5. The runs should take no longer than 1:30 across the workout. You can choose a distance that will challenge you, but also keeps you within this 90 second frame.