“I don’t like that man. I should get to know him better.” – Abraham Lincoln

Every 2 mins for 10 mins: Push Jerk

3 Push Jerks, pick load

Athletes may choose to use the same weight across all 5 sets or increase weight each set.
Athletes may scale to push press or strict press if needed.

On the 0:00:

30 Lateral Bar Burpees

30 Power Clean & Jerks, 95/65 lbs

— then —

On the 5:00:

2 rounds of:

15 Lateral Bar Burpees

15 Power Clean & Jerks, 95/65 lbs

— then —

On the 10:00:

3 rounds of:

10 Lateral Bar Burpees

10 Power Clean & Jerks, 95/65 lbs

Each round of todays interval workout includes the same amount of work completed in 3 different iterations
The total amount of work in each 5-minute window is 30 reps at each movement
You’ll work through the listed reps and rest with whatever time remain until the next window
With rest built in, we’re looking to move quickly through each interval
To ensure you have enough rest built in, each piece should take less than 4 minutes to complete
This gives you at least 1 minute of rest before beginning the next iteration
Record your time for each interval, as your final score is the sum total of these 3 efforts

This movement is completed laterally over the barbell
The chest and thighs hit the floor in the bottom
You can jump up or step up out of the burpee
The feet should pass over the barbell as you jump
There is no need to stand to full extension on the jump

We’ll use a light-moderate load here, with the emphasis on cycling larger sets
This should be a weight that you could complete for 30+ reps unbroken when fresh

DB clean & jerk
Kettlebell Swings

Regular Burpees

With built in rest between rounds, look to move with a purpose through each station
While the reps looks different in each interval, the overall workload is the same
That being said, aim to keep these 3 scores within 10-15 seconds of each other
Use your first interval score to guide your efforts in the second and third

Find a pace for your burpees that supports your plan on the clean and jerks
If we had to pick, it’s better to slow these down a touch in order to go bigger on the barbell
You’ll always be moving here, so find a steady rhythm and keep breathing

This is the most important movement in the workout, as it is the only one we would stop moving on
Plan out your breaks ahead of time and try to make them last less than 10 seconds
Keeping them to at least sets of 5 will make it easier
Consider the following sets in each interval
Set of 30:
1 Set: 30
2 Sets: 15-15 or 20-10
3 Sets: 10-10-10 or 15-10-5
4 Sets: 10-10-5-5
5 Sets: 10-5-5-5-5
6 Sets: 5-5-5-5-5-5

Sets of 15:
1 Set: 15
2 Sets: 10-5
3 Sets: 5-5-5

Sets of 10:
1 Set: 10
2 Sets: 5-5