Move

1) Power Cleans: 4 x 6 @ technical load

2) AMRAP 8
1-2-3-4…
DB Power Cleans
Burpee Box Step Ups

Train

1) Power Clean 3 x 12 Building

2) PEMDAS

AMRAP 8
1-2-3-4…
Power Cleans (185/135)
Burpee Box Jumps (30”/24”)

Stimulus

1) This is a lot of barbell cycling for 3 sets. Each set of 12 should be completed unbroken, so choose weight accordingly. The aim is to increase weight each round, aiming to finish the last round at 55-65% of your 1 RM. This should not be a max set, aim to be sure that you can complete each set.

2) Be careful you don’t come out to hot in this one. Choose a power clean weight that is a moderate heavy weight, allowing you to work through steady drop singles. These are box jumps, so you must ensure that knees and hip reach full extension at the top of the box, then step down. Aim to each roughly the 6-9 round.

Extra Credit

For Time
400m Sandbag Carry (150/100)
40 Double Dumbbell Box Step Overs (50/35)