Today we did a hang clean and front squat workout. It was very similar to the last workout in that we had 30 seconds to squat and we squatted in rhythm with whistles. When the whistle blew, we squatted down and then held the front squat at the bottom until the second whistle. After 30 seconds, we switched with partners and then did as many hang cleans as possible. We did 5 sets of these.
Then we did a quick circuit where we switched off between overhead presses with the bar and power cleans from the ground. Again, doing as many as possible in 30 seconds for 5 sets.
We ended on a core workout with the bar. One partner would lay on the ground while the other partner held the bar. When it was time to go, the partner on the ground would hold the bar up in the air while also lifting our legs off the ground and holding that position for about 5 seconds. We did 3 sets of 5 of these.