Squat Clean + Front Squat + Push Jerk to Back Rack
3 Back Squats
Practice and Move through 8-10 Medball Cleans focusing on smooth cycling of the medball.
"Squat Therapy"
For Time, Complete with a Partner
30 Front Squats
800m Run
60 Back Squats
800m Run
90 Medball Cleans
Barbell Load: 70/45
Medball : 9/6kg
Objectives / Stimulus / RPE / Workout Strategy
Goal: Complete the workout in 20:00-25:00 minutes
Time Cap: 30:00
Stimulus: Leg Stamina and Muscular Endurance
RPE:
Primary Objective: Complete each round of the Squatting movement in equal proportions with your partner in sets of 5+ for each movement. We should see sets of 5 for the Front Squat, 10 for Back Squat and 15 or so for medball cleans.
Secondary Objective: Keep the run in as close to 5:00 minutes as possible.
This workout will begin with one athlete cleaning the barbell into a Front Squat and completing a set of Front Squats before having their partner tackle the barbell. We will work through this until 30 reps are completed. Then both athletes will run together for the 800m before coming in and cleaning the barbell to the front rack and punching underneath to back-rack the barbell and complete sets of Back Squats until 60 reps are completed. The athletes will then again move into the run with some real fatigue in the legs, before circling back around and finishing the workout with a challenging 90 medball cleans to really finish off the legs and challenge your ability to maintain positions as your quads are on fire.
