7 x 1 Rep @ 70-80%, same across the board
*Beginning a Squat Clean Cycle - if you are a beginner just use light weight and focus on technique. You will be slowly adding reps and weight throughout the cycle so everyone should be patient.
We are Super Setting each set of Squat Cleans with Double KB Strict Press RPE 8. As we get deeper into Cycle we will NOT Super Set.
RPE (Rate of Perceived Exertion)
Strength / Accessory/ Super Set
Double Kettlebell Strict Shoulder Press
7 x 3 Reps, same across the board - Moderate Weight - RPE 8 (a load you can get 5 reps with if needed)
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WOD: 3 Rounds of
2 Min AMRAP
8 Deadlifts - P 155/105, A 135/95, H 95/65
6 Hang Power Cleans - same
4 Front Squats - same
Rest 1 Minute after each 2 Min AMRAP of the Triplet
*Start from beginning each 2 Min AMRAP
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Optional / Recovery
Accumulate 2 Minute Static Overhead Hold - P225/155, A 185/135, H 135/95