SWOD- 3 rounds. Increase weight each round. Your hands don't come off the bar until you complete all 36 reps. Rest between rounds this should wipe you out. shoot for 70-80% of your clean. You don't get to count a squat clean as both a rep for a clean and a front squat. 10 burpee penalty every time u take your hands off the bar. Burpees are done at the end. You can't rest in the down position... cleans should be touch and go!!
1 clean + 5 front squats
2 clean + 4 front squats
3 clean + 3 front squats
4 clean + 2 front squats
5 clean + 1 front squats
6 clean