1) Front squat: 10 rounds – Every 2 minutes, perform:
1x Pause front squat + 1x front squat + 6 High Box Jumps
For the FS, start at a light-medium weight and increase the weight each round.
5 rounds - Every 4 minutes, complete:
10 hang squat clean (You choose the weight)
100m sprint (50m x 2)
*Each round, increase the weight on the cleans, but decrease the reps by 2. For example, round 2 = 8x HSC + 100m sprint. Round 3 = 6x HSC + 100m sprint. Round 4 = 4x HSC + 100m sprint. Round 5 = 2x HSC + 100m sprint. The last round should be a 2 rep max for the day in the hang squat clean so choose your starting weight accordingly.