Power Clean 3×2 at 80% 1RM

* Rest 1:30 between sets.

After athletes warm up, they will use 3 sets of 2 Power Cleans. Reps are completed in singles with a 5-8 second break between reps. Set up is vital, focusing on good quality reps that mirror each other.
If Athletes are new or missed, then use a lightweight that feels good and looks good.

Front Squat 3×2 at 85% 1RM

* Rest 1:30 between sets.

After the Power Cleans, athletes will transition right into the Front Squats. They will use 3 sets of 2 Front Squats at 85% of 1RM Clean. Make sure athletes hit a few light sets to warm their squats up before.
If Athletes are new or missed, then use a lightweight that feels good and looks good.
Record each set as 1 of your scores for load
Focus is proper set up and straight bar path through the squats. Keep the elbows high, tight core, pull into the squat with your hamstrings, and explode out of the hole.

Complete as many rounds as possible in 12 mins of:

15/12 Assault Bike Calories

12 Toes-to-bars

9 Dumbbell Thrusters, 50/35 lbs

Stimulus is moderate pacing across the entire workout. Dumbbell weight should be challenging but manageable across all rounds with appropriate pacing. Do not allow athletes to use a weight they cannot maintain good form and control. Athletes should aim to keep round times consistent for proper pacing across the 12 minutes.

It’s all about managing the pace on the bike and thrusters. Coming out too fast will push the athletes to a breaking point early on.

Echo Bike: 12/10 Calories