TARGET SCORE
Total time includes all rest

Target Time: sub 28 minutes

Time Cap: 35 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE. We are trying to push the pace on the bike while keeping good solid reps on the power clean and jerks.

How it should feel: GASSY. This one will leave you out of brath with the back to back machines into the fast barbell work!

WORKOUT STRATEGY & FLOW
Bike: Try to keep a good fast pace here but not blow yourself up.

Clean and Jerk: We definitely recommend quick singles with a consistent, yet quick set up for each rep. If you love this movement and want to try 2-3+ of touch’n go then you can try!

SCALING
The SCALING aim is to keep a good fast pace on the bike.

Scaling option to finish near the target score:
6 sets
Ski 20/16 Calories
Row 20/16 Calories
-Rest 1:1 b/t sets-
*Perform 10 Power Clean and Jerks (135/95) during rest

Front Squat
- Build to a heavy single in 5 sets or less

* Rest as needed between sets *

Snatch:
- 2 reps @ 70%
- 2 reps @ 75%
- 1 rep @ 80%
- 1 rep @ 75%
- 1 rep @ 80%
- 1 rep @ 85%
- 1 rep @ 80%
- 1 rep @ 85%
- 1 rep @ 90% 1 RM Snatch
- If you are feeling good during these waves, feel free to take it up to a max for the day.

* Rest as needed between sets *

Clean & Jerk for load:
- 2 reps Clean and Jerk @ 70%
- 2 reps Clean and Jerk @ 75%
- 1 rep Clean and Jerk @ 80%
- 1 rep Clean and Jerk @ 85%
- 1 rep Clean and Jerk @ 80%
- 1 rep @ Clean and Jerk 85
-1 rep @ Clean and Jerk 90% 1 RM Clean and Jerk
- If you are feeling good during these waves, feel free to take it up to a max for the day.

* Rest as needed between sets *