Warm-Up:
2 Cycles Through 
:40 seconds on / :20 seconds Rotate Stations
– empty barbell Good Mornings
– Alternating Step-Ups 
– 3 Hang Muscle Clean + 3 Hang Power Clean + Alternating Front Rack Lunges in the Remaining Time
– Echo Bike

Strength
Deadlift
Every 3:00 x 4 Sets
Set 1: 6 Reps @ 70%
Set 2: 5 Reps @ 75%
Set 3: 4 Reps @ 80%
Set 4: 3 Reps @ 80%+

Workout
5 Rounds For Time
4 Power Cleans
6 Box Jumps
8 Deadlifts
10/7 Calorie Echo Bike or 12/9 Calorie Bike Erg
-Rest 1:00 b/t Set –
Barbell: 155/105lb, 70/48kg
Box 24/20
*if you were here Monday we did similar movements. Don’t worry you’ll be fine repeating them today

Level 2- Lower weight 115/85
Level 1- Lower weight and lower box, weighted step up are the sub for box jumps

Goal: 12:00-15:00

Time Cap: 17:00

Score: Sum Total Time

RPE: 8/10

Primary Objective: Echo Bike in sub 40 seconds

Secondary Objective: Unbroken Power Cleans and Deadlifts

The goal today is to keep things cyclical here and consistent on pacing. We will be working some TnG cycling reps on the Power Cleans into high box jumps and then tackling unbroken Deadlifts before hitting a hard Echo Bike to finish each set. Remember, 1:00 of rest ain’t a lot.

Recovery
PRVN Recovery #3
1:00/1:00 Couch Stretch
1:00/1:00 Single Leg Forward Fold
1:00 Updog Pose
1:00 Seated Straddle Stretch
1:00 Saddle Pose