Every 90 seconds for 8 rounds
1 x clean straight into 2 x jerk – building up in weight
* black do full cleans, blue do power cleans
* red do 2 hang power clean and push press.
Movement prep for KB front squat
For time :
10-1 Double KB or DB front squat (24/16) / (20/12) / goblet squats
1-10 HSPU (strict) / push-ups/ box push-ups
So 10 KB front squats, 1 strict HSPU
Then 9 and 2 etc
*in between each round do 20 Double unders or 30 single skips
*10 minute cap
3 x 6 hanging window wipers
*get a partner to hold PVC pipe in front to control height of feet.