Clean 1-1-1, rest 1:30

85-90% 1RM Clean

After athletes warm-up, they will perform 3 sets of 1 Squat Clean. Set up is vital, focusing on good quality reps that mirror each other.
If athletes are new or have missed classes, then instruct them to use a lightweight that feels and looks good. Have newer athletes power/catch as low as possible if they are not comfortable yet.
Record each set as 1 of your scores for load
Focus on catching and driving out of the bottom with a strong core while pressing up on the bar like a Thruster.
Athletes can stay at 85% or increase weight up to 90% through the 3 sets.

Clean Grip Deadlift 3×3, rest 1:30

100% 1RM Clean

After the Squat Cleans, athletes will transition right into the Deadlifts. They will use 3 sets of 3 Clean Grip Deadlift (Clean set up). Reps are completed in a Dead-stop fashion, meaning after each rep, athletes will follow the bar back down and reset their position without letting go of the bar.
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
The focus should be on setting up and finishing the deadlift to the full lockout position without bending the arms. Weight should be moving smooth and controlled while keeping a straight bar path.

In 15 mins, for max reps of:

15/12 Assault Bike Calories

10 Thrusters, 75/55 lbs

15/12 Assault Bike Calories

8 Thrusters, 95/65 lbs

15/12 Assault Bike Calories

6 Thrusters, 115/75 lbs

15/12 Assault Bike Calories

4 Thrusters, 135/95 lbs

15/12 Assault Bike Calories

max reps in remaining time Squat Clean Thrusters, 155/105 lbs

Stimulus is moderate-steady pacing while using the time to change the weight as rest into a consistent tempo effort on the max squat clean thrusters. Athletes need to focus on finding a pace on the bike that allows them to keep the thrusters near unbroken through all the sets. Pushing the bike early on will only hinder their ability to keep moving steadily as the weight increases. The goal should be for athletes to have at least 3+ minutes on the squat clean thrusters.

Athletes are only using 1 bar and are required to change their own weight. Make sure to have athletes place weights on the side set up while showing how to change weights properly to maximize efficiency.