7 x on the 3 Minute

15/12 Cal

12 Push Ups

9 Power Cleans

MCx: 155/105

MAx: 12/9 cals, abmat push ups, 115/75

MVx: 9/6 cals, knee push ups, 75/55

GOALS + GUIDANCE: Each 3 minute window should be treated as a sprint effort with consistent round times. Push the pace on the calories but finish with enough energy to go straight into the push ups (recover-ish here). Choose a power clean weight that allows for quick singles or small sets while keeping good form. Aim to finish each round with :45-:60 rest before the next interval begins.