Athletes with an established 1RM clean should start at 82.5%. Athletes without an established 1RM should start at a weight they could comfortably triple with good mechanics. Add weight by feel, but the task today is to complete 6 good sets, not to hit a max.
On a 3:00 Clock:
20/15 Calorie Assault Bike or Row
Max Burpee Box Jump Overs in remaining time, 24″/20″ (Regional standards – hands + feet touch box)
Repeat for a total of 3 rounds, resting 3:00 between rounds.
1) Strict Chin Ups, 4 x 5-7 (TEMPO: X231)
2) DB Seated Z-Press, 4 x 5-8 (TEMPO: 32X1)