Strength
Back squat
Heavy 8
Workout
EMOM x 12
5 KB Swings
4 KB Cleans
3 KB Press
2 KB Front squat
1 KB Thruster
Rx – 1-53/35 KB
^Complete all movements on the right side in one minute. Rest in the time remaining, then repeat on the left side. Each arm = 1 round; 6 rounds per arm.
**Back to back squats this week after a short hiatus. One thing to try this week is treating it as 2×8 – build up to your heavy 8 and see if you can do that same weight a second time. Heavy, but manageable with good form.
The workout gets us doing some unilateral kettlbell work. We haven’t see the clean in quite awhile, and it might also be a new movement for some. The video has you doing it from the swing, but it can be performed from the ground as well. Key thing here is to keep the KB close to the body and using a good amount of hip extension to accelerate the weight from the ground instead of curling the weight up.
Daily Read – CF Archives
Theoretical Hierarchy of Development