Strength: Alternating 12 Min EMOM Even Min: 4 Front Squat (start at zero on clock) Odd Min: 6 Back Squats
Barbell weight: Take 90% of 1rm Back Squat, then use 63% of that #
Every 2 Min for 16 Min: 5 Deadlifts (185/125) (165/115) (155/105)( 135/95) 3 Squat Cleans
Rest remainder of the 2 min.
The weight you choose will be determined by your Squat Clean
*If you are unable to perform squat cleans you may sub 3 Front Squats
****The weight you choose for this is going to be VERY individual, so don't worry too too much about RX or not. Chose a weight that is about 70-75% of 1 RM Squat Clean.