| Warmup Go through an empty bar clean+fs warmup, then: 7:00 of: 4 toes to bar 2 tempo fs :30 hardish row Up to something reasonable as a first set of 4 (probably about 50-60%) |
| Lift Every 2:00 for 4 Rounds 4 Front squats with a 4 second eccentric, building Then, at your heaviest weight Every :90 for 2 rounds 6 reps with no tempo Then, at 33% of your max weight 2×12 front rack reverse lunges/leg–rest 1:00 in between legs Take this from the ground unless it will limit your weight, in which case warm up from the ground but do your working sets from the rack. |
| Workout 4 Rounds, rest 1:00 in b/t rounds: 6 Power cleans–use the chart 8 toes to bar 10/7 cal row Rx+ 3-6 RMU (a hard unbroken set) |
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