This is a piece of round 5 out of 7. Each round is 7 sets. Each set is (a power clean, a front squat, a push press, a back squat, a push press). The bar may not rest on the ground.
One tip Raff gave us was to not change our stance or grip throughout the movements. Your hands and feet remain quiet and still while your shoulders and hips do the talking. We were able to accomplish this only some of the time, and it really did help. You are able to get a rhythm going and establish an efficiency of movement – not wasting energy on fidgeting with the bar or with your feet.
The front squats and cleans and presses are miserable so Hozz’s strategy was to move from one “safe point” to another. He rested a bit with the bar in the “rack” position, and then rested a lot with the bar on his back. These are the two points where the weight is loaded onto your skeleton and not sapping the strength from your muscles. Since you are not allowed to rest the bar on the floor, these compromised “rest” positions just have to do.
Round 1 was easy. Round 2 was ok. Round 5 was a battle. Round 6 and 7 is where shit got real and the bar crushes your spirit. Pretty miz workout. But highly recommended.