Strength
EMOM 4: 2 tall cleans
Then,
Every 1:15 x 6: power clean (pos. 1) + front squat + clean (pos. 2)
Notes
The tall cleans will be light. Ensure you are not cheating the movement by using leg drive to elevate the barbell.
Focus on quality positions. Try receive your power clean with your feet in a squat width. Then pause for :02 before sinking into the front squat. If your feet are not in the proper position or you are off balance and unable to pause, simply stand up, make the necessary correction, and perform the front squat.
You may build up across these rounds or you may perform multiple sets at the same weight. Try to avoid missing reps.
Conditioning
3 sets
AMRAP 3
400-500 m row
8 burpees over the bar
max front squats
1:00 rest
Notes
The workout today is 3 sets of a 3 minute AMRAP. You will rest 1:00 between AMRAPs. Each set will start with a 400-500 m row and 8 burpees over the bar. After the row and burpees, you will complete as many front squats as you can in the remaining time. The total number of front squats will be your score for the workout.
If you think your 500 m split on the rower will be slower than 2:05, consider rowing closer to 400 m instead of 500 m.
The burpees over the bar should be about :30 or less. These are meant to be faster than normal. You may lower the number of burpees to 6-7 to maintain a higher level of intensity.
Your front squats should be light so that you can pick the bar up right away, and hang on for the remaining time.