Part A, For Load: 

 

Front Squat -  3 x 3 (Wk 2/3).

- Same load across all sets. - Add 2.5kg onto last week . If you weren't here for this last week then track back to your most recent 4x5 effort & add 2.5kg to that. (You can check those here: Wk1. Wk2. Wk3. (of the 4x5's)). - It should feel heavy but its week two. No misses! - Your'll be working two to a rack (if class is busy) so lets be efficient about the warm ups sets and both get it all done in under 15 mins.    

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Part B: For "Scored" Rounds:

AMRAP in 6 Mins:

  1 Squat Clean 1 Hang Squat Clean 1 Power Clean (Heavy) .

How it works:

In order for a round to be counted the 3 cleans have to done as a unbroken complex. If however you need to break up the sequence mid way (say you do the squat clean + hang clean but can't hang on for the power clean), you do NOT start over. You simply carry on by performing the next rep. Your round won't count but you are still getting all the lifts in. YOU choose the weight. It should be heavy and we are after 12 rounds or more (scored rounds now, NOT any broken up ones!).  

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Post load from Part and then Post rounds from Part B to comments.

Lifting is looking strong on the Rooftop!

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