On the 1:30 x 7 Sets:
2 Power Cleans
1 Split Jerk
Climbing to a heavy for the day, but not a max effort. Start with the below percentages, and build on the final three sets all based on how the loads are moving today. This complex does not need to be "touch and go" power cleans.
Set 1 - 70% of estimated 1RM Power Clean and Jerk
Set 2 - 74%
Set 3 - 78%
Set 4 - 82%
Set 5-7- Build on Feel
Every 4:00 x 5 Rounds:
9 Deadlifts (225/155)
12 Bar Facing Burpees
15/12 Calorie Assault Bike
**If bikes are not available you will row 22/18 Calories. Try to alternate every other round with a partner if possible so you will be able to use the bike and rower two times each.
Stimulus wise, we are looking for a load that allows us to complete 21+ repetitions unbroken when fresh, if we went for it. We are looking to complete the deadlifts unbroken each round, given how we are striving for high intensity intervals, let's choose a weight that we are confident we could complete as so throughout all five rounds.
Following, we are looking for methodical, but aggressive burpees. Let's fine tune our ability to move through these burpees with speed, all the while, paying due diligence towards tight motions and calculated footwork (no wasted energy).
The bike is a larger effort, and may very well be the majority of our "working time" for each interval. It is intended to be challenging. However, if we find ourselves on the first round still on the bike at the 2:30 mark, cap our efforts there, and whatever calorie was listed at that moment… let's chase that one down each round thereafter. Reasoning behind, is that we want the rest in there in order to preserve our ability to push with intensity. The intention is not a paced AMRAP today… instead, let's bring our intensity to these intervals with appropriate volume counts.