2024-04-03

• Athletes will complete a max rep set of deadlifts after building in weight to around 90%.
• Reps should be completed unbroken. Bar may rest at hips but not on the floor.
• Max set of deadlifts should not be to failure, work until the last rep is a little bit of a grind and form begins to break down and finish the set there.
• Score: Reps completed for max rep set. Record any other information in your workout notes section.

• Sub Dumbbells/Kettlebells
• Barbell Good Mornings

With An Empty Barbell:
10 Good Mornings
10 Back Squats
10 Back Rack Elbow Rotations
10 Deadlifts

8 Deadlifts @ A Light Weight

5 Deadlifts @ A Moderate Weight

Build To 90%.

• Overview: As the power cleans decrease in this piece, the run distance stays the same. Can you find a smooth enough pace on the big sets of cleans that allows you to hold a tough but consistent pace on the runs to start each round? The end turns into a lung burner with much more running than time at the barbell, don't get pulled out early in this one!
• Run: About 1:00 of work each round.
• Power Cleans: About 1:00 or less in the first round and decreasing from there.
• Score: Time to complete work. Add 1s per rep not completed if time capped.

• Athletes should come out the gate here with a pace in mind for the run that will let them try to hold the same time for all of their rounds. In the beginning when the power cleans create space between the runs this will be easier, but as those sets get smaller, the runs will be almost back to back.
• Try to keep looser arms on the runs to let you immediately begin work on the barbell when you get back inside.
• Athletes that are stronger on the barbell may choose to cycle sets or do fast singles and pace the run.
• Those stronger on the run may choose to push their pace there and do steady singles on the barbell.

200M RUN

• Reduce Distance
• 1:00 Time Cap
• 250m Row
• 160m Ski
• 400m Bike
• 150m Air Run

POWER CLEANS

• Reduce Loading/Reps
• Hang Power Cleans
• Sub Dumbbells

1 Round:
100m Run
3 Power Cleans