Strength
Front squat
3 – 65%
3 – 75%
3 – 80%
3 – 90%

Workout
4 Rounds for time
8 Hang Power Cleans (135/95)
10 Front Squats^
12 Shoulder to overhead (S2OH)^

*12 Min Time Cap
^No hang squat cleans, no clusters allowed.

**The front squats are straight forward, but if you haven’t recovered from Friday, don’t push it as we have back squats on Wednesday for strength. This isn’t really a spoiler if you read this last week.

A couple things about the workout that follows that should jump out at you – rounds and weight. Four rounds isn’t too much, but 135/95 might be heavy for some, especially when you look next at the reps for each movement. Total volume for each movement is manageable, putting you at 120 for the workout. But it’s not all squats like Friday, and instead you’re pulling (hang power cleans), squatting (front squats), and pressing (S2OH). So there’s more variety in the selection of movements, allowing you to move quicker without reaching fatigue quickly. You should take into account the reps for strength (12 working sets, plus ~9 in warm up) adding to the overall squat volume. Finally, look at the time cap of 12 minutes and ask “can I move that much weight for 4 rounds, 120 times in under 12 minutes?” For some that’s no problem, and I hope they shoot for 8 minutes. But others will immediately scale down the weight. Don’t be intimidated by your answer and scale too much.

Here’s my long winded thought process going in that I hope will help with your decision making. I haven’t be squatting much, and my last tested 1RM front squat is 135#, but I would do strength based off of 115# – fairly conservative, but I’m eyeing the 40 front squats in the workout. Working sets of 75#, 85#, 90#, and 100#.. maybe 105# on the last set depending on how I’m feeling. For the workout, I love hang power cleans and could rattle them off at 95# fairly easily, but my leg strength isn’t there and my overhead strength is shitty (I’m been way too nice on myself here). I could maybe do 95# as singles, but you should be able to crank through these in 3 – at most 4 – sets. Aim to unbroken on the HPC or do 7 reps (BUT SHOW FULL HIP EXTENSION, THEN GO TO THE HANG.. THIS AIN’T NO POWER CLEAN) before knocking out the last one and going right into your front squats. Shoot for 2 sets here with the 2nd carrying over into the shoulder to overhead. Three minutes per round will be tough to manage.

Conclusion – I would do this workout at 75# based on time per round, volume of squats and how deconditioned I am, as well as weakness overhead. It’s my starting weight for front squats (65%), but I’m not trying to be a hero and instead I want to walk the next day and raise my arms. Any questions?