1x [ 1 Power Clean + 1 Push Jerk ], pick load

* Every 1:30 for 7:30.

70% 1RM Clean & Jerk

Percentages are based off of 1RM Squat Clean and Jerk

Set is completed by 1 single power clean, and at the top of the clean, athletes will transition into 1 push jerk

Focus on consistency in the landing position with a tall, stable torso and active shoulders.

Record your heaviest lift as 1 of your scores for load

BEGINNERS: Athletes can either work up to a comfortable weight or change to power clean and push press work on the power clean. Scale to 5×2 Power Clean for athletes who are new or may struggle with overhead mobility.

Front Squat : 3-2-1-1-1

Build in weight.

The goal should be slightly heavier than week 2.

Strip weight after clean and jerks and hit a few light sets.

Athletes will build up to a heavy triple, followed by a heavy double, and finish with 3 sets of heavy singles.

These are based on feel and should not be maxed out. Athletes should only need 3-4 sets to work up to a heavy 3. After that, they should be able to go right into their heavy double. The 3 singles can be the same weight or added for each set.

Focus on a tall torso with high elbows. Smooth and controlled, unlock the hips back and then pull straight down with your hamstrings.

Before descending, we want athletes to take a solid stomach breath to secure the midline. We start by unlocking the hips back during the descent and then sending them straight down between the heels.

On the drive, we want to see athletes explode out of the hole with a tall chest while actively pressing up on the bar (think thruster but no press). We are breathing out as we extend at the top.

3 rounds, 3:30 each, for max reps of:

Run, 400 m

max reps in remaining time: Bike Calories

* Rest 1:30

Target number of Calories each set: 25+/18+ Calories

Minimum number of Calories before scaling: 18/12 Calories

Large Class Target number of Calories (total): 200+/160+ Calories

Large Class Minimum number of Calories before scaling (total): 160/120 Calories

(These numbers are based on Assault Bike calculations. If you’re using Echo Bikes, expect for the numbers to be about 20% lower)

Stimulus is moderate, consistent pacing on the run so that athletes can aim to apply the same effort on the assault bike each set. Athletes should be finishing the run portion of the workout around the 2:00 mark or earlier each set. Adjust the run distance so the athlete has roughly 90 seconds to work on the assault bike.

This workout adds up quickly, especially if athletes push the bike too hard. It’s better to save a little in the tank and then empty whatever is left on the last set than completely fall off the map after coming out too hot.