5 rounds of:
1 Power clean @ 80-85% of 1RM
:30 sec. rest
1 Power clean @ 80-85% of 1RM
2 Front squat @ same
(Up to) 2 minutes rest
Front squat begins at top of power clean #2. If squat set requires interruption, make minor weight adjustments to allow for uninterrupted completion of the 3-rep complex.
Then:
8L, 8R Kettlebell push press
1 minute rest
6L, 6R Kettlebell push press
1 minute rest
4L, 4R Kettlebell push press
1 minute rest
2L, 2R Kettlebell push press
Start as challenging as possible for 8 consecutive reps each side, pausing as needed in the rack position, and attempt to use the same weight throughout. If lockout fails or mechanics erode, adjust one interval down and continue.
And then, as quickly as possible:
50 revolutions Airdyne
25 Burpee
15 Inchworm
5 Sprint start
Focus breathing, hammer mechanics, and rest as little as possible. If it is needed, keep it specific (3 breaths or less) and take it after inchworm. Each inchworm includes a push-up prior to the hands walking back to the feet, and a full stand-up once they get there.
Our sprint start begins with chest on the ground in the bottom of our pushup position. Today, on your own count, explode to your feet, sprint wp-contentroximately 20 yd., and immediately resume work.