Strength
Squat Clean Set: Build to a heavy 1.1 (10s). Rest 2:00
– Take 8-10 total sets including warm-up sets.
– 1.1 are clusters where you rest 10s between singles.
– Adv: Build to 85-90% of 1RM.
– Beginners: Spend 20 minutes working technique or sub Front Squat from a rack performing sets of 5.
Metcon
“Southie”
For time:
45 Deadlifts (155, 105)
30 Hang Power Cleans (155, 105)
15 Squat Cleans (155, 105)
L3: (135, 95)
L2: (115, 75)
L1: (95, 65)
10:00 Cap
Beginner Option:
AMRAP 8:
8 Deadlifts (135, 95)
8 Goblet Squats (53, 35)
8 Squat Thrusts