3-5 Rounds for quality

16/12 (cal) BikeErg
8 Power cleans @ increasing weight*

– Rest is time needed to add load –

Number of rounds. This is all about quality practice. If it becomes a survival battle it’s time to stop.
Flow. 16/12 (cal) BikeErg into 8 power cleans (start at least first 2 rounds as touch-and-go, unbroken set, then you can break the heavier ones up where needed), increase weight for next round and continue.

• The weight increases each round (you want to start somewhere where you’re confident you can keep building the weight up)

Starting weight suggestions. 43/30kg (95/65lbs), 52.5/35kg (115/75lbs), 61/43kg (135/95lbs)

Weight increments. You can go up in 5kg or 10kg jumps (10lbs or 20lbs)
Intent. Work on maintaining your technique and rhythm with slightly elevated heart rate. Aim to connect each rep together smoothly and pay special attention to return from overhead back to ground. Your success here is measured on quality not time = don’t rush the sets, focus on moving and breathing well.