3 rounds, 3 mins each, for max reps of:

5 Power Cleans, 185/125 lbs

10 Bar Facing Burpees

max reps in remaining time Air Bike Calories

* Rest 2 mins

For time:

15 Power Cleans, 185/125 lbs

30 Bar Facing Burpees

45/36 Air Bike Calories

Rest 2 mins before part 2…

Workout 1:

Target Calories each set: 25/20+ Calories
Minimum number of reps before scaling: 20/15 Calories
Workout 2:

Target Time: Sub 7:00
Time cap: 9:00

Workout is scored by total calories in section 1 (3 scores) and total time in section 2 (1 score). Stimulus is moderate/moderate-high intensity in section 1 and moderate sustained intensity in section 2. Athletes will attack these movements in a chipper where reps are nearly tripled. Pacing should start off a little lighter than part one, and once the end is near on the bike, we should see a push to the finish.

Part one is like a primer for athletes; that does not mean slack off, though. During the rest, athletes focus on controlling their heart rates.