21-15-9 reps, for time of:
Power Clean, 115/80 lbs
Bar Facing Burpee
STIMULUS and GOALS
Stimulus is moderate to moderate high pacing across entire workout. Athletes should be able to perform touch and go reps with the weight selected for power cleans. Athletes should plan on pushing the pace when on the barbell and use the burpees to recover as much as possible before the next power clean set.
Get through the round of 15, and then itโs time to light a match and burn it down.
Dumbbell Chest Fly 12-12-12-12
Use the heaviest weight you can for each set. Rest 1:30 between sets.
Perform on a flat bench.
Dumbbell Kick Back 20-20-20-20
Use the heaviest weight you can for each set. Rest 1:30 between sets.
4x 10 L/10 R
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