TARGET SCORE
Target Time: 10 minutes

Time Cap: 15 minutes

STIMULUS and GOALS
The Stimulus is moderate pacing while trying to keep movements unbroken and rest between sets.

Use the clock as a pace setter and try to keep rounds consistent.

WORKOUT STRATEGY & FLOW
Dumbbell Power Cleans: Weight needs to be light where unbroken is maintainable for the majority of the rounds. Muscle clean or dip under is fine just make sure to drive with legs and be aggressively fast with the hips and elbows. Only one end of the dumbbells has to make contact with the floor (bottom) and shoulders (top). We recommend hitting 11 reps, set down and rest before hitting last clean then transition straight into the Push Press.

Push Press: Whatever weight you clean is the weight you push press. Keep the elbows in front and utilize the hips as much as possible to launch the dumbbells overhead. Make sure to breathe at the top of each rep and

***No Push Jerk!.

Dumbbell Front Squats: Place on shoulders or stand up but must keep contact with handles when squatting. We want the same mentality here as with the other dumbbell movements, just close your eyes and keep squatting. Smooth and controlled reps will help maintain a steady heart rate rather than pumping through and getting all out of whack.

Rest between the movements with a goal of 10-20 seconds or less.