Without stopping or dropping the bar, complete the following sequence, seven times:

Power Clean;
Front Squat;
Push Press (have bar land behind head, in rear-rack position);
Back Squat;
Push-Press (have bar land on chest, in front-rack position).
Once you’ve completed the sequence seven times consecutively without stopping, drop the bar. Add weight, attempt another sequence of 7. Repeat for a total of five rounds.

NOTES:

Cherry-Pickers: If you skip this workout because there’s no running in it, or because you’re concerned that “you won’t get enough of a cardiovascular response”, you are MISSING OUT.

There is no time limit for this progression. Athletes may take as much time or as little time as needed between rounds.

Once a sequence of seven has been started it can’t be stopped. If you need to rest, you must do so with the bar on your back or on your chest – it may not rest on the ground.

Athletes are to START LIGHT, and add weight after each completed sequence of seven.