Strength
Power clean
3-3-3-2-2-2
Workout
4 RFT
20 Push press – 95/65
15 Power cleans – 95/65
10 Jumping lunges (total)
200m run
**Power cleans in the strength portion don’t need to be touch and go, but try to move through them as quickly as possible. Workout weight isn’t terribly heavy, but that volume might catch up to you, turning into more of a cardio session than you thought of going into the workout. This isn’t the typical barbell flow that we normally do – going overhead multiple times before we get the bar in the rack position. Careful in how you break up the push press (not push jerk) so you don’t end up doing just as many power cleans. If you’re feeling like you’re moving well, double up those jumping lunges and make them per leg, but aim to get this workout done under 10 minutes. No weight on the jumping lunges, and no resting on the run, either.