In part 1, This is the third week of our front squat base progression cycle. Aim to work up to 86%, then complete all three sets at that load as long as you can maintain good form.  In part 2, Today's workout is meant to challenge musculature in the legs and back, so we want to intentionally take sets to muscular fatigue. This does not mean failure, but each working set should challenge you.

Score | Time

Target Score | 8:00-13:00

Stimulus | Moderate Loading 

Row | Row efforts should be at an RPE 6-7, which is 10-20 seconds slower than your 2k PR pace. The first row should be completed in under 2:00. 

Hang Squat Cleans | Choose a moderate weight that allows you to complete the first round of hang squat cleans in under 1:30.  On the hang cleans, hold on to the largest set you can until your reps start to slow down or form starts to break down.  

Grip the ground

In both our squats we want to target a  grip and twist the ground with the feet. This will create an arch in the midfoot and recruit the muscles of the posterior chain as athletes squat. 

HANG SQUAT CLEAN

Reduce Reps/Loading
Hang Power Cleans
Power Cleans
Front Squats
Sub Dumbbells

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[MEN] 30-24-18-12-6 CALORIE ROW

2:30-2:00-1:30-1:00-0:30 Time Cap
25-20-15-10-5 Calorie Ski
30-24-18-12-6 Calorie Bike Erg
25-20-15-10-5 Calorie Echo Bike
500-400-300-200-100m Run
30-24-18-12-6 Shuttle Runs (1 rep = 10m)

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[WOMEN] 25-20-15-10-5 CALORIE ROW

2:30-2:00-1:30-1:00-0:30 Time Cap
20-16-12-8-4 Calorie Ski
25-20-15-10-5 Calorie Bike Erg
20-16-12-8-4 Calorie Echo Bike
500-400-300-200-100m Run
30-24-18-12-6 Shuttle Runs (1 rep = 10m)

Ideally the row and hang squat cleans take about the same amount of time today, so if you need to share rowers have athletes start on the two different stations, but have a substitution option ready if it is a large class.