2024-05-22

• Athletes will build to a heavy single deadlift for the day.
• "To technical failure" means we work until our heavy rep is a little bit of a grind and form begins to break down and finish your building there.
• Score: Load of heaviest successful single rep.

• 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 Heavy Single Rep for the Day.
Rest :90-2:00 Before Heavy Single Attempt(s).

• Overview: Ten rounds of barbell and bike work today with lower volume sets and harder effort bikes to break them up. While we may want to push the pace on both the bar and bike, we'll need to be thinking about where we can make the most of our breathing and trying to recover and keep moving. Will that be the bar? Or will that be the bike?
• Power Cleans: About :30 of work or less.
• Bike: About 1:00 of work consistently across all rounds.
• Thrusters: Unbroken sets and :30 or less.
• Score: Time to complete work.

• Athletes should be prepared to keep a hard effort from beginning to end on today's piece. Barbell sets should be 1-2 sets of work, no fast singles today if we can avoid it, choose a weight you can cycle for the cleans and hold onto on the thrusters.
• Bike efforts have to be high as well today to keep us under the cap, we're going to push harder here than we might think that we need to, focus on that breathing and heart rate here to keep us smooth on the barbell.

POWER CLEANS

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

THRUSTERS

• Reduce Loading
• Sub Dumbbells/Kettlebells
• 18 Air Squats

500/450M BIKE

• Reduce Distance
• 1:00 Cap
• 250/225m Row
• 200/180m Ski
• 200m Run
• 150m Air Run

1 Round:
3 Power Cleans
100m Bike
3 Thrusters
100m Bike