Every 2 mins for 10 mins, alternating between:

1x [ 10 Muscle Cleans + 10 Shoulder Press ], pick load

1x [ 8 Muscle Cleans + 8 Shoulder Press ], pick load

1x [ 6 Muscle Cleans + 6 Shoulder Press ], pick load

1x [ 4 Muscle Cleans + 4 Shoulder Press ], pick load

1x [ 2 Muscle Cleans + 2 Shoulder Press ], pick load

Build in weight across sets without going over 65% of 1RM Power Clean.

Sets are completed unbroken, with the focus being form and consistency. Athletes will not exceed 65% of 1RM clean.
Start very light; complete all muscle cleans first, and then begin to shoulder press at the top of the last clean.
No Hips, No dip! Keep these strict.
Athletes must focus on fast elbows through the muscle clean and a strong, stable mid-line in the press.
Build in weight or stay the same across sets.

For time:

25 Burpee Over Rowers

50/40 Row Calories

25 Burpee Over Rowers

Target time: Sub 8 minutes
Time cap: 10 minutes
Large Class Target time: Sub 12 minutes
Large Class Time cap: 15 minutes

Stimulus is moderate to moderate fast sustainable pace off the start into a sell out effort at the end.. Athletes should find a pace on the burpees that allows consistent reps without excessive rest. If they feel as though they can speed up, it should be done on the last 25 burpees

Workout is going to be won and lost on getting on the rower, pushing through pain, and getting right back to work on the burpees