General warm up then warm up to a moderate/heavy muscle clean, then
a. EMOM 12 minutes:
Muscle Clean, 1 rep
-You may increase (or decrease) the weight at any time throughout
b. Tabata Bottom-to-bottom Goblet Squat (24/16)
-Take a kettlebell in the goblet squat / rack position. Start in the bottom of your squat. The bottom-to-bottom reps are counted when you hit depth (not when you stand to extension)
Your 10 second rest will be done "active" in the bottom of your squat.
-The score for this workout is max total reps.
-Once you fail Ie. Place the kettlebell to ground, away from rack position or stand out of your "rest" or depth position at an incorrect time, your workout is OVER.