Move

1) 4 Sets:
3 Deadlifts (Building)
2 Squat Jumps (on the spot)

2) EMOM x 12
4 Power Cleans

Train

1) Deadlifts
4 Sets:
3 Deadlifts (building)
2 Max Distance Broad Jumps

2) Big Bang

For Time (12 Min. Time Cap)
50 Power Cleans (225/155)

Stimulus

1) This dynamic duo will promote explosive power to create speed. Aim to complete your last set of deadlifts at around 80-85% of your 1RM. These reps should be completed touch and go, followed by 2 EXPLOSIVE broad jumps.

2) This is a very heavy barbell to move for 50 reps. Doing singles the whole way through will be your best approach, so you don’t have to control the weight on the way down. Choose a weight that allows you to complete at least 4-5 reps on the minute, or 1 rep every 12-15 seconds. The weight you choose should not exceed 85% of your 1 RM power clean.

Extra Credit

Row Intervals
5 Rounds:
3 Minute Row (RPE 7-8)
2 Minute Rest