15-12-9-9-12-15 reps of:
Power Clean (155/105)
Bench Press (185/125)
Priorities of Focus:
1st – Try to use the heaviest weight while still able to complete all reps (singles are okay)
2nd – Focus on achieving more unbroken reps at a time (this would be after you’ve already established the heaviest weight you can complete successfully).
3rd – If you have the Rx weights then perform the 15-12-9-9-12-15 in unbroken sets (if you can achieve this with weight that is less than Rx, then you’d benefit more from increasing your weight… see priority #1)
4th – Shave down the amount of rest between exercises. This is the last priority because this section is for STRENGTH.
AMRAP, in 12:00, of:
8 rounds of:
10 Front Squats (155/105)
50 Double-Unders/30 Lateral Bar Jumps
Max Push-Ups in remaining time after the 8 rounds.
Choose a weight and option that you can finish 8 rounds in less than 12 minutes.