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

Every 1:30 for 7:30.

75% 1RM Clean & Jerk

Front Squat 3-2-1-1-1

Use the heaviest weight you can for each set. Rest as needed between sets.

Build up in weight.

For time:

3 rounds of:

10 Bar Muscle-ups

20 Box Jump All-the-Way Overs, 20 in

30 GHD Sit-ups

— then —

Front Rack Lunge, 135/95 lbs, 100 ft

Bar Muscle-ups / 20 Chest-to-bar Pull-ups
GHD Sit-ups / 30 Alternating V-ups

Stimulus is moderate pacing across rounds with consideration of the 16 min time cap. Athletes should be getting a round done in roughly 5 minutes to beat the time cap. Constant pacing and selection of realistic movement standards for athlete’s current ability (avoid performing movements that athlete will get stuck on) will keep them from running over the time cap.