Round 1- 135/95
Round 2- 115/85
Round 3- 95/65

Stimulus
DESCRIPTION
- We'll complete as many rounds and reps as possible in these fast-paced intervals
- With rest built in, look to bring the intensity today
- The weight decrease each round will allow us to maintain similar scores despite being fatigued
- The general maximum time we're looking to spend on the row and power cleans combined is 3 minutes total
- This gives us at least 1 minute to complete burpee box jump overs

POWER CLEANS
- When choosing weights, consider the following set suggestions:
         1st Bar: 3-4 Sets Today
         2nd Bar: 2-3 Sets Today
         3rd Bar: 1-2 Sets Today

BURPEE BOX JUMP OVERS
- You can jump up or step-up out of the burpee
- Jump-up to the box for "RX"
- There is no need to stand to full extension on top of the box

AAB
- 21/15 Cal AAB
- 400M Run

Stimulus
DESCRIPTION
- An upper body push/pull piece to finish the day.
- We want to try and have the negative of the movement slower than the concentric part of the movement on the bench press and bent-over rows.
- This tempo allows us to slowly load and build strength throughout the full range of motion.
- Emphasize technique and control overloading.