1 Power Clean + 3 Front Squats + 1 Split Jerk
Heavy day today! This complex will have us likely limited by the power clean portion of the movement. Possibly the split jerk as well. The front squats work prior to the split jerk is there to work on both leg strength but also fatigue us a bit so we rely on technique and speed for our split jerk. Work on consistency with your foot position and keeping that lockout in check. Goal should be no failed reps while still challenging ourselves with loading. Adjust loading as needed between each set to accomplish this. Take one set every 3 minutes.
3 rounds for quality of:
Plank Jack, 20 secs
10 Rower Pikes
Plank, 30 secs
Lateral Med Ball Toss, pick load, 10L/10R
5 L/5 R Side Plank Reach Throughs
Slam Ball, pick load, 20 secs
Making some additional use of that rower. The pike on the rower seat is relatively low reps so work on controlling each rep with quality range of motion and not rushing the exercise. We have some static and lateral work tossed in the mix here as well. You can rest as needed between each set with the focus on quality OR just cruise through from one round to the next if you want a bit more push today.