X-Fit : 18/10/18 - Tall Squat Cleans, Front Squats, AMRAP 3 x 4


Warm Up : 3 Rounds 

(High lighted = novice)


Hanging Pulls x 10 

Hanging Muscle Clean x 10 

Front  Squats x 5

Hanging Power Clean x 5    

Tall Squat Clean x 5 

A. Tall Squat Clean 4x3 - Focus on speed under the bar work at 60-65% 


B. Front Squat x 3 x Every 90sec x 6 - AHAFP

Notes - No missed reps


AMRAP 3 w/ 60sec rest x 4 

3 Power Cleans @ 60/40kg

6 Push-Ups

9 Air Squats