- Perform reps in singles but let's control the barbell back down to the ground each rep instead of dropping from the top. From there, we can do a full reset before the next pull.

- There should be a hard extension to finish the movement. Elbows may bend slightly but athletes should not intentionally bend the elbows and pull up on the bar.

- Rest as needed between sets.

- Score: Enter heaviest set of pulls.

Prep
- Perform 2-3 sets of 2-3 reps loading up to your working weights.

- Rest as needed between sets.

- Squat clean should be performed as single reps. NOT touch and go.

- Score: Enter heaviest lift.

Prep
1-2 Squat Cleans + Split Jerk @ Light Weight
1-2 Squat Cleans + Split Jerk @ Moderate Weight

- Conditioning Category: High Threshold Intervals

- Row: Athletes should be off the rower by the 75s mark each round.

- Box Jumps: Athletes should fully stand on top of the box. Reps should be completed by the 2:00 mark.

- Power Cleans: Athletes should have at least 1:00 to accumulate power clean reps each round. Final barbell should not exceed 75% of your 1RM power clean.

- Note: Use 1 barbell and change out the weights yourself during each rest period. Clips/collars should always be used. CONTROL YOUR BAR ON RELEASE AND DECENT! NO DROPPING BAR

- Score: Enter 5 sets of power cleans. Overall score will be total reps.

- Aim for a pace on the rower that is just outside your comfort zone. Start each round with 5 hard pulls, then settle into a stronger pace than usual. Back off on that pace for the last calorie or 2 to prep for the box.

- A strong pace on the rower does not mean you need to move "faster" necessarily. This just means that the drive through the legs on each pull should be more aggressive than usual.

- Focus on getting the knees up high on every rep to avoid catching a toe on the edge.

- The loading will increase on the barbell each round so the number of reps you are able to get will more than likely decrease as you go.

- On the lighter barbells, aim for touch and go sets and bank a solid chunk of reps. On the heavier bars, let's go right to singles as this will help minimize our rest between reps.

Prep
Hit 3 Power Cleans At Each Weight

Between weight jumps:
6/4 Cal Row
2 Box Jumps

Modifications
21/15 CALORIE ROW
- Reduce Cals
- 1:15 Time Cap
- 21/15 Cal Bike Erg
- 15/12 Assault/Echo Bike, Air Run, or Ski
- 300m Run
- 21 x 10m Shuttle Runs

BOX JUMPS
- Reduce Height/Reps
- 45s Time Cap
- Jump To Target (12")

POWER CLEAN
- Reduce Loading
- Sub Dumbbells