2024-02-28

• Athletes should complete sets unbroken, may rest at the shoulder or hip but barbell should not go back to the floor.
• Score: Load used for each set.

• Reduce Starting Percentage
• Sub Dumbbells/Kettlebells

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

4 Hang Power Cleans @ A Light Weight

4 Hang Power Cleans @ A Moderate Weight

Build To 60%.

• Overview: Very DT-ish barbell only conditioning piece today! Starting with low volume and more rounds and moving toward higher volume and less rounds means spiked breathing and heart rate if we aren't trying to control it from the start. Goal should be to make the most of that rest between intervals so that we can keep the intensity high through all three parts today.
• Same barbell for all three movements and all three rounds today.
• Weight should be something that you can hold onto for at least 15 reps unbroken when fresh to keep the intensity high.
• Score: Total time to complete work including rest.

• Athletes should consider that smooth is fast today, we want to hold onto that barbell unbroken or take smart breaks.
• Leave 1 rep per movement if you are going to rest so that you can use that final rep to set up for your next movement.

DEADLIFT

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

HANG POWER CLEAN

• Reduce Loading
• Sub Dumbbells

FRONT SQUATS

• Reduce Loading
• Reduce Reps
• Sub Dumbbells
• 10/20/30 Air Squats

1 Round:
3 Deadlifts
3 Hang Power Cleans
3 Front Squats