1x [ 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk + 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk ]

1x [ 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk + 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk ]

1x [ 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk + 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk ]

1x [ 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk + 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk ]

* Use the heaviest weight you can for each set. Rest as needed between sets.

Work up to a Heavy, Unbroken set.

After the push jerk, athletes will control the bar back down to the floor and go proceed right into the second power clean.

Make sure athletes don’t add weight if it does not look good or feel good. For Beginners, have them stay light and work on form. Use Dumbbells or PVC pipe if needed to hammer in the technique.
-Record the heaviest set as your score for load

Work up to a comfortable heavy within 5-6 working sets

For time:

21 Back Squats, 135/95 lbs

21 Bar Facing Burpees

75 Double Unders

15 Back Squats, 135/95 lbs

15 Bar Facing Burpees

75 Double Unders

9 Back Squats, 135/95 lbs

9 Bar Facing Burpees

75 Double Unders

TARGET SCORE
Target time: 7-9 minutes
Time cap: 14 minutes
Large Class Target Time: 10-12 minutes
Large Class Time Cap: 15 minutes

STIMULUS and GOALS
Stimulus is moderate pacing across the entire workout. Athletes will need to focus on controlling their heart rate through squats and burpees in order to stay aggressive on the jump rope. Workout is scored by total time.

Methodical and strategic pacing will need to be on point for this heart pounder. Athletes should try and stay as close to non-stop as possible.