1. Front Squat
10 x 1, OTM at 90% across - focus on positioning and speed.
2. Jerk Complex
3 x Push Jerk + Split Jerk - stay lighter, about 80-85% - these should be money.
3. 4 RFT:
5 Power Cleans
5 Front Squats
5 Muscle ups
1 minute rest
Here is Mel and Ali finishing the 10x1, Front Squat at 90%.
Ali is using 195#, Mel is using 185#.
Both girls are working hard to drive the knees out. Mel could do a better job on thoracic extension and working with a little more speed, but for the 9th set of 10 at 185 this is pretty impressive.