STRENGTH
Front squat
5 x 3 rep
WOD
Clean & Jerk @50-80% of 1RM
1 every 20 seconds, 12 minutes
You can do all of these with power, squat or a combination of both. All squat cleans will mean more total work. If you do 70-80% of your max the 12 minutes will be tough and your lungs will definitely get working. If you want to focus more on technique, use about 50-70% of your max. If you’ve gone for the technique option, you can take 2-3 minutes rest after the 12 minutes then build to a max lift, resting 1 to 3 minutes between lifts.
