2024-05-13

• Barbell should come from a rack.
• "To Technical Failure" means that once our form begins to break down or our last reps is slow and grindy, we'll end our set there.
• Athletes should only perform one max rep set. Can rest overhead or in the front rack but cannot return bar to rack.
• Score: Load used for max rep set. Log reps completed in your workout notes section.

• Sub Dumbbells/Kettlebells
• Reduce Loading

:30 Empty Barbell Elbow Rotations
:30 Empty Barbell Overhead Hold
5 Empty Barbell Strict Presses

*Build To 90% + 5lbs In Sets of 2-3 Reps.
*Rest at least 2 minutes before attempting max rep set.

• Overview: This is a repeat from May 2nd, 2023. Each interval will begin with a set run distance. Athletes will then grind out as many barbell reps as they can in the remaining time of each window while feeling the fatigue from each run.
• Run: The mile run should be completed in 9:00 or less. The 800m run should be completed in 4:30 or less. The 400m run should be completed in 2:15 or less. Reduce the distances if needed.
• Power Cleans & Snatches: Athletes should feel they can cycle the bar but will likely opt for singles. Loading should not exceed 60% of your power clean for the first barbell and should not exceed 60% of your power snatch on the second barbell.
• Thrusters: Athletes should be able to cycle the barbell for sets of 5 or more. Loading should not exceed 60% of your 1RM thruster.
• Score: Enter the number of reps completed for each movement.

• Athletes should be able to hold a pretty solid pace on their runs coming off of rest between each effort. Take the last 25m or so to slow it down and catch your breath as you are approaching your barbell so that you can almost immediately start working to accumulate reps.
• While the barbell weight should be something we can cycle fresh, the goal is reps today, so fast or consistently paced singles for clean and jerks and snatches is a great strategy to let us work but also catch our breath a bit and be able to keep working to the end of the interval.
• Thrusters should be in sets of no less than 5 reps at a time, some will be able to hang onto this bar for 10 or more reps at a time. Smooth is steady on the thruster, when we start to feel like we want to drop, we should try to complete 1-3 more reps from there before dropping the bar.

1,600 METER RUN

• Reduce Distance
• 2,000/1800m Row
• 1,600/1400m Ski
• 4,000/3200m Bike
• 1,200m Air Run

800 METER RUN

• Reduce Distance
• 1,000/900m Row
• 800/700m Ski
• 2,000/1800m Bike
• 600m Air Run

400 METER RUN

• Reduce Distance
• 500/450m Row
• 400/350m Ski
• 1,000/900m Bike
• 300m Air Run

CLEAN AND JERK

• Reduce Loading
• Reduce Reps
• Power Clean Only
• Push Jerk Only
• Sub Dumbbells
• Kettlebell Swing

POWER SNATCHES

• Reduce Loading
• Hang Power Snatches
• Dumbbell Power Snatches
• Kettlebell Swings (Eye Level or Overhead)

THRUSTERS

• Reduce Loading
• Sub Dumbbells/Kettlebells
• Front Squats
• Push Presses

(Load Thruster Weight)
1 Round:
100m Run
3 Clean and Jerks
3 Power Snatches
3 Thrusters

(Load Power Snatch Weight)
1 Round:
100m Run
3 Clean and Jerks
3 Power Snatches

(Load Clean and Jerk Weight)
1 Round:
100m Run
3 Clean and Jerks