3 rounds for time of:
800-m run
30 alternating DB hang power clean + push jerk (15/22.5 kg)

Goal & Intensity:
-Today we build aerobic endurance and upper-body strength by combining running with a dumbbell clean & jerk complex.
-The aim is to keep a steady pace that lasts across all three rounds.
-A long, breathless workout where the run pushes the heart rate high and the dumbbells add fatigue to the arms and shoulders.
-The work should feel continuous, no stopping.
-Choose dumbbells that allow at least 10 reps unbroken – that’s your sweet spot.
RPE: 9 – strong but controlled effort, with the last round feeling truly challenging.
Why: This workout develops both cardiovascular capacity and shoulder/core endurance. It reflects the essence of CrossFit: blending strength and conditioning in one session.