3 Reps @ 70%
1 Rep @ 75%
3 Reps @ 70%
1 Rep @ 80%
3 Reps @ 70%
1 Rep @ 85%

-Alternating between sets of 3 at 70% and increasingly heavy singles
-6 total working sets, resting as needed between
-Round percentages up or down as needed to create clean numbers to work with

STIMULUS
-Repeat workout from January 29, 2019
-Choose weights on the dumbbell and barbell that you can complete within 3 sets
-Using one dumbbell, switch hands every 5 reps on the dumbbell hang clean and jerk
-There is no need to stand to full extension on the barbell-facing burpees

STRATEGY
-The only two movements that we'd break up today are the deadlifts and dumbbell hang clean and jerks. We can aim to break these into 2-3 sets from the very beginning. Really strong scores for this workout are 3+ rounds, with most scores hovering in the mid 2's. This means that rounds are taking anywhere between 5-6 minutes to complete. Pace accordingly to stay consistent across the 16 minutes.

Dumbbell Hang Clean and Jerks
2 Sets: 15-15
3 Sets: 10-10-10

Deadlifts
2 Sets: 9-6 or 8-7
3 Sets: 5-5-5 or 6-5-4

MOVEMENT FOCUS
(Bringing the Weight Down)
-There are a couple ways to bring the dumbbell back down from overhead. Each has their pros and cons. The faster version is to bring the weight from overhead directly between the legs. While it is faster, it can also be more taxing and cause you to break more often. The slower version is to stop at the shoulder on the way down before swinging the weight between the legs. While this is slower, it can allow you to control the movement a little more and potentially hold on for larger sets.