“You can’t build on top of success you don’t acknowledge.” – Dallas Travers

1 Power Clean + 2 Front Squats + 3 Push Jerk 1-1-1-1-1

Athletes will have 15 minutes to build to a heavy complex of these 3 movements
The 6-rep complex is meant to be completed unbroken
Ensure to stand to full extension following the power clean, as we do not want to blend the cleans and front squats together

For time:

10 Power Cleans, 155/105 lbs

50 Air Squats

10 Front Squats, 155/105 lbs

50 Air Squats

10 Push Jerks, 155/105 lbs

50 Air Squats

After the complex we have one round through for time in “Rack City”
Choose moderately heavy barbell weights, but loads that allow you to keep each movement to 1 or 2 sets
Use the same load for each movement, choosing your weight based off your limiting factor, which will likely be the Push Jerk
The barbell starts from the floor for all movements
Expecting this workout to take between 5-10 minutes to complete
Make sure to stand to full extension at the top of the air squats, with shoulders – hips – knees – and ankles all in one straight line

The small rep number and moderate weights on the barbell movements are right in that range of being able to push for big, maybe even unbroken sets
Having the air squats after the barbell is also a good incentive to push the pace
Let’s try to complete the 10 reps on the barbell in the most efficient way possible, which is dependent on the movement
Singles or small sets may be the best option on the cleans
However, since we start the workout on the cleans, it might be a movement that athletes can move through in 1-2 sets
Since the front squats and jerks start on the shoulders, unlike the power cleans, try to complete the 10 reps in as few sets as possible
While big sets on the barbell is the main priority, our second focus is air squat speed
If you know you’re going to need a little more time to “recover” for the barbell, slow down the cycle time of your air squats
If you’re confident in going 10 reps unbroken, let’s try to add some speed to the air squats and get to the barbell faster
No matter what the approach is, try to make your last 50 air squats your fastest set, as there is nothing to follow