2024-02-02

• Athletes should try to build in weight across all 3 sets as long as they are moving well.
• Can be power or squat cleans.
• These reps do not need to be touch and go.
• Score: Weight used for each set.

• Hang Power Cleans
• Sub Dumbbells

With An Empty Barbell:
5 Good Mornings
5 Elbow Rotations
5 Back Squats
5 Deadlifts
5 Hang Power Cleans
5 Power Cleans
5 Squat Cleans

3 Power Cleans @ A Light Weight.

3 Power Cleans @ A Moderate Weight.

Build To 80%.

• Overview: We've got "Sham" today, and it's both a lung and hamstring burner! Since keeping the deadlifts unbroken today is the goal, what pace can you push on the run and still be able to hang onto that barbell when you get back to the bar?
• Deadlifts: 45 seconds or less.
• Run: 45 seconds or less.
• While it says bodyweight for the deadlift, this should be something that you can do unbroken every round.
• Score: Time to complete work.

• Athletes should prioritize keeping their deadlifts unbroken today and may need to take this into account when loading up their bar.
• This couplet is very cyclical, and your breath rate will play a role in your ability to brace during your deadlift and hold on for big sets each round.
• Keeping our strides on the run longer and maintaining a consistent breath rate will help alleviate fatigue in the beginning and allow you to push hard at the end.

DEADLIFT

• Reduce Loading
• Reduce Reps
• Sub Dumbbells or Kettlebells
• Good Mornings
• Kettlebell Sumo Deadlift

100M RUN

• Reduce Distance
• :30 Time Cap
• 125m Row
• 80m Ski
• 200m Bike
• 75m Air Run

1 Round:
100 Meter Sprint
6 Deadlifts