“Life isn’t about waiting for the storm to pass… It’s about learning to dance in the rain.” – Vivian Greene

3 rounds for time of:

Run, 400 m

10 Power Cleans, 155/105 lbs

Row, 500/400 m

10 Push Jerks, 155/105 lbs

Two moderate weight barbell movements paired with two “cardio” movements in today’s 3-round workout
We expect the workout to take somewhere in the 18-25 minute range to complete, or a round every 6-8 minutes

The push jerk is likely going to be the limiting factor of the two barbell movements
Choose a weight that allows you to complete the 10 repetitions within 2 sets during the workout

If you choose the right jerk weight, you’re likely also choosing the right weight for the clean
We’re probably completing these in small sets or quick singles within the workout

If unable to run, complete one of the following:
500/400m row
28/20 Calorie Assault
800 Meter Bike Erg
30 Shuttle Runs (10 Meters)

If short on rowers/bikes, stagger heats by 3 minutes

The first thing we have to consider is the barbell
On the Power Cleans, pick an approach that you see yourself sticking to across all rounds
If you see yourself being faster with quick singles later on, let’s do that from the beginning
If you see yourself being able to maintain sets without long breaks between, that might be the better option
Since the rest between Push Jerk sets is usually longer than between Power Cleans, let’s try to complete the Push Jerks in as few sets as possible

Go a little bit slower on the rower if that means being able to go unbroken on the Jerks
The same goes for the run – find a speed that allows you to attack the Power Cleans