– Strength: Today we are completing 6 x 3 power cleans followed by some single-leg work which we’ll review. All of this work should be challenging. Your clean technique should be consistent across all sets.
– Metcon: Today should be performed at 100% intensity meaning an all-out sprint for 20 seconds. You will get plenty of rest between each interval so make sure you go as hard as possible during those 20-second sets. These sprint workout intervals are important in developing your anaerobic system.


1) Power Clean: 3/6 x 3 @75%, every 90s
– Use Monday’s 1RM.
2) Back Rack RFESS: 2/4 x 5 ea. Rest 90s.
*Also known as a ”Bulgarian Split Squat”


8 Rounds of:
20sec Max Effort Air Bike
Rest 90s


Single Arm Farmer Carry: Max 100 Ft. Trips in 5 Minutes. Alternate sides. Go as AHAP.