Squat Clean, 5 sets of 3 reps
3 Rounds for Time: 10 Front Squats, 10 Chest-to-Bar Pullups
For the squat cleans, choose a weight that represents 90 - 95% of your one-repetition maximum. If you do not know your one-repetition maximum, or are unfamiliar with the Squat Clean, start at a light weight and work your way up to a heavy (for you) triple.
For the metabolic conditioning portion, choose a weight that will allow you to complete at least half of the front squats unbroken during any given round. While the prescribed weights are 165-lb. for Men and 115-lb. for Women, choose and weight that suits your ability level. For chest-to-bar pullups, do as prescribed, or choose a suitable variation, such as banded pullups, jumping pullups, or ring rows. As always, use your head, and ask the Coach for assistance if you are ever unsure.
Post load(s) and time to Comments.