Stimulus
- Complexes do not need to be completed unbroken. You can lower the bar after the pull and reset before the power clean. From there, we'll hold on for the jerk drive and push jerk.
- Record only your heaviest load of the day.

All percentages based on 1RM Clean and Jerk:
Set 1 - 60%
Set 2 - 65%
Sets 3+4+5 - 70%

Stimulus
- Conditioning Category: Sprint
- In each AMRAP, we'll begin with either a 3 round, 2 round, or 1 round buy-in comprised of gymnastics and weightlifting. After the buy-in is complete, athletes will spend the remaining time in each 5 minute window accumulating as many calories on the echo bike as possible.
- The weight on the 1st bar should be light and something you can cycle for 21+ reps unbroken when fresh.
- The weight on the 2nd bar should be moderate and something you could cycle for 12+ reps unbroken when fresh.
- The weight on the 3rd bar should be on the heavier side and something you could cycle for a challenging 6+ reps unbroken when fresh.
- If you think you might get stuck on any of the gymnastics movements, consider reducing the reps slightly.
- Score:  (calories accumulated each round). Overall score will be total c Strategy
THE BIG TAKEAWAYS
1. In the first AMRAP let's aim for unbroken clean and jerks. This means we will likely need to complete the pull-ups in 2-3 sets. So that we don't fatigue the grip or gas ourselves too early on.
2. In the second AMRAP let's aim for 2-3 sets on the clean and jerks. This means we'll likely need to complete the chest to bar in a simialr fashion as the first AMRAP (2-3 sets).
3. In the last AMRAP let's go right for steady singles on the barbell. We only see the bar muscle-ups and clean and jerks once so that gives us a bit of incentive to push the buy-in a bit.
4. Bike hard every round knowing that a 5:00 rest follows and plenty of time to recover.
alories.