7 x every 3 min
3 power clean & 3 front squat

Goal & Intensity
-Build power and confidence in two key movements, a fast pull and a strong receiving position.
-We want weight, but technique is the priority every rep.
-Controlled progression where the load increases only if the movement stays consistent.
-You should feel solid bracing and explosive extension.
RPE: 7–8 on the final sets – challenging but clean.
Why this training: The power clean + front squat combo develops speed-strength, leg drive, and core stability, all of which carry over to Olympic lifting and metcons.
Tip: Think of the bar “popping” off the hips, and you move under it—don’t let your arms take over.