Chest Pump
Power Cleans & DB Bench Press
5 sets:

2 Power Cleans @ RPE 7-9 *build to a tough double
6 DB Bench Press @ RPE 9

*Rest as needed here.
*Power Cleans = should be singles and quality reps.
*DB Bench = RPE 9 x 6 reps all the way through.
WORKOUT OF THE DAY
“a hard effort”
2:00 ON ; 1:00 OFF x 5 sets:

12/9 Echo Bike
9 Box Jumps @ 30"/24"
Max Power Cleans @ 135/95 in time remaining.

*Goal = :30-:40 sec of power cleans each round.
*Score = total reps across 5 sets.
*make sure bike is capped @ 45 seconds.

F: 95/65
P&M: As Written
E: 185/125