Front Squat: 5-5-5-3-3
These should be increasing sets aiming towards a really heavy 3 for the day.
Hang Power clean from below the knee – full pause: 5×3
This is perhaps the most challenging of the positions, and even moreso given the requirement for a full pause. Make sure you feel the tension in your hamstrings at that pause and really focus on keeping a good, upright position throughout.
Dumbbell press (or KB if DB aren’t heavy enough): 3×12
These are a much higher volume and thus lighter weight, so focus on good quality movement and controlled reps. Alternate sets of the dumbbell press with sets of the one-arm bent-over row found below:
1-Arm Bent Over Row: 3×12
METCON: 6 RFT:
6 Push Press (185/133)
12 Dumbbell snatch (AHAP)
24 Russian KB Swings (53/35)
This is a shoulder burner in every sense, attacking the muscle from all angles and with really different loads. We have 6 really heavy push press to start each round – this should be unbroken initially but will become more difficult as the workout progresses. The dumbbell snatch should be heavy, but should be quick and you should utilize your legs as much as possible to try to reduce the shoulder burn. Finally, while KB swings are not traditionally deltoid-intensive, coupled with the former two movements it will prove to continue the fatigue on the shoulders. These are all manageable sets, so a good goal would be to try to do the entirety of the workout unbroken and see where the chips fall. Don’t try to game it – just get after it and hang on as long as you can with each.