Power clean- 3RM

OHS- 3×5 @03X0*

Front squat- 3×5@80%

 

*If you’re not familiar with tempo-

1. The first number represents the duration of the eccentric part of the rep (going down)
2. The second number represents the duration of the pause in the bottom (in this case 3 seconds)
3. The third number represents the concentric part of the rep (going up). X means explode!
4. The fourth number is the duration of the pause at the top. In this case it’s zero (you can pause briefly at the top if you wish though)