What you want is to find a weight where you can do at least 20 reps unbroken in the beginning. That number will decrease, but that will help you gauge the correct weight and stimulus for the workout. You don't want a weight that is too heavy where you're only getting 3-5 reps per round - that would take a very long time and you'd probably never trust us again! Conversely, you don't want a weight that is too light where you're doing 50 reps in one minute and it becomes a two-minute workout.
- Clusters: adjust load, then reduce the number of total Clusters to 50-75. Can also segment the movement into a Hang Power Clean + Thruster.
- Single-unders: option to perform as 15 seconds of jump rope attempts OR reduce to 10 reps each minute. If no rope, jump in place with arms held out to sides.
- Clusters: pair of DBs/KBs, barbell, or backpack.
- Single-unders: use jump rope or without one jumping with feet together and arms mimicking the jump rope arm movement.
80 Hang power Clean and Jerk or Press
EMOM 10 Air Squat
✅ Weight option for clusters
⏱ Clock set to stopwatch. Record time of completion.