1 Clean and 1 Jerk @ 7/10 RPE Clean and jerk
1 Clean and 1 Jerk @ 7.5/10 RPE Clean and jerk
1 Clean and 1 Jerk @ 7.5/10 RPE Clean and jerk
1 Clean and 1 Jerk @ 8/10 RPE Clean and jerk
1 Clean and 1 Jerk @ 8/10 RPE Clean and jerk

1 Front Squat @ 10/10 RPE 1 RM Clean
1 Front Squat @ 10/10 RPE 1 RM Clean
1 Front Squat @ 10/10 RPE 1 RM Clean

TARGET SCORE
Target Time each set: 90 seconds to 2 minutes

Time Cap each set: 2 minutes 30 seconds

STIMULUS and GOALS
How to Pace:
STEADY! From start to finish, if you come out hot on this workout then you might as well call the funeral home. Test the waters early with a moderate effort and then see if you can maintain or slightly increase across sets.

How it should Feel:
LACTIC ACID PARTY! It’s inevitable, your legs will swell up with an out of control heart rate. Control your breathing and suck it up! Don’t waste time between movements, move with a purpose.

WORKOUT STRATEGY & FLOW
Echo Bike: Pacing should be around 75-80% with the goal to stay sub 45 seconds, ideally getting to the 40 seconds with 1-2 calories left before winding down (first set of calories). The second set is all heart and grit so hop on the bike, ramp it up and settle into your pace with the same goal finish time as the first.

Power Clean: weight selected should not be over 70% 1RM clean with the approach to hit smooth singles with little time lost between reps. Pull harder than you think of the first rep and after that you should be acquainted with how your body feels.

SCALING
The SCALING aim is to keep pacing on the bike aggressive with non-stop effort throughout the cleans.

Scaling option to finish near the target score:

8 sets:
10/8 Calorie Echo Bike (OR
12/10 Calorie Assault Bike)
6 Power Clean (155/105)
10/8 Calorie Echo Bike (OR
12/10 Calorie Assault Bike)
-rest 1:1 b/t sets-