Move

2) 18 Min Time Cap

3 Rounds:
10 Power Cleans
8 Burpees
Rest 2 Minutes, then …
3 Rounds:
10 Push Press
8 Step Overs

Train

1) Tempo Push Press: On the 3:00 x 3 Sets (building)
3 Push Press (3 Second Negative)

2) Dismantled (18 Min. Time Cap)

3 Rounds
15 Power Cleans (155/105)
10 Lateral Barbell Burpees

Directly Into …

3 Rounds
15 Push Jerks
10 Burpee Box Jump Overs (24”/20”)

Stimulus

1) Build over 3 sets to a weight that allows for a slow, 3 second lower to the chest. This is done to focus on technique, not building to failure.

2) This is a moderate barbell weight, so break up the power cleans into drop singles to save some energy for the later 3 rounds. The burpees will take roughly 1 minute at a smooth pace, and a little over a minute for the second half. To finish in the time cap, each round must take 3 minutes or less.

Extra Credit

Dumbbell Bench Press: 4 x 8 (same weight across sets)