2024-05-28

• To Technical Failure means that once our form starts to break down (slow elbows, catching forward, catch in starfish, stopping at the hips, etc.) we stop our max rep set there.
• Reps must be unbroken, meaning we can rest briefly with the bar on our shoulders, but cannot stop at the hip on the way down into our next rep to regrip.
• Score: Load used for max rep set. Log reps completed in your workout notes section.

• Sub Hang Power Cleans
• Sub Dumbbells/Kettlebells

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

5 Power Cleans @ A Light Weight

3 Power Cleans @ A Moderate Weight

Build to 80% + 10# in sets of 2-3 reps.
Rest at least 2:00 before max rep set attempt.

• Overview: Today's piece will require a lot of attention to our breathing if we're going to arrive at our barbell and be able to work all the way until the end of each round. We all love a good barbell cycling day, but when it's combined with two other movements meant to spike your breathing quickly and keep your heart rate high, we also want to be sure we're strategizing our barbell work.
• Bike Erg: About 3:00, 2:00 and 1:00 of work each round respectively.
• Power Cleans: 1-3 sets or fast singles when we get to our heavier bars.
• Double Unders: No more than :30 at our rope.
• Score: Total rounds plus reps completed.

• Athletes should be ready to push pretty hard on the bike today in order to get to their barbell a bit quicker. You only have to bike once each round and want to get as much time at your barbell today as possible.
• If we are confident in our barbell cycling, especially on the lighter weight barbells today, let's go for it and get some practice in there. As the barbell gets heavier, be ready to switch to fast, consistent singles.
• Double under sets are smaller today, meaning we don't want to get hung up here but they can become a trap for our heart rate and breathing quickly if we aren't trying to pace them while we work. Pay attention to your breathing here!

CALORIE BIKE

• Reduce Reps
• 4:00/2:30/1:15 Time Cap
• Same Calorie Row
• 40/28, 28/20, 16/12 Calorie Ski
• 600/400/200m Run

POWER CLEANS

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

DOUBLE UNDERS

• Reduce Reps
• 32 Single Unders
• Plate Hops
• Reps of Singles & Doubles (Mix of Both)
• :15 Sprint On Any Machine

1 Round: @ Weight 1
5/4 Calorie Bike Erg
3 Power Cleans
21 Double Unders

1 Round: @ Weight 2
4/3 Calorie Bike Erg
2 Power Cleans
14 Double Unders

1 Round: @ Weight 3
3/2 Calorie Bike Erg
1 Power Clean
7 Double Unders