5 rounds for time of:
7/10 calories on any machine
6 clean and jerks (47/70 kg)
__
Option 2

5 rounds for time of:
7/10 calories on any machine
6 clean and jerks (29/43 kg)
__
Option 3

5 rounds for time of:
7/10 calories on any machine
6 clean and jerks (15/20 kg)

Goal & Intensity
-This is a fast and intense workout combining machine conditioning with a barbell lift.
-The goal is to find a pace you can sustain consistently for all five rounds.
-Sprint-style effort – high heart rate with clean & jerks done quickly, ideally unbroken in the first round.
-The load should challenge you but not slow down the pace.
-If you’re between two weights, choose the lighter one and push the pace.
RPE: 8–9 – hard effort, but not full exhaustion in the early rounds.
Why: This workout builds both aerobic capacity and barbell endurance under fatigue. The accessory work with single-leg deadlifts improves balance, stability, and addresses side-to-side weaknesses.