2024-06-24

• This is the first week of our 20 rep sets, day 1 is not meant to be something we reach failure on or a true max weight 20 rep set. This week should set the bar for testing your 20 rep next week.
• Barbell should come from a rack.
• Athletes are completing one attempt at their 20 rep set.
• Somewhere around 50% of your 1RM is a decent estimate of where you MIGHT end up today, but NOT a rule.
• Bar must be locked out over our centerline overhead and return back to tap the front of the shoulder in the bottom of our reps.
• If we work up to a weight in warm up sets that forces our form to get questionable, we should back off a little bit and complete our 20 rep set at a lighter weight.
• Score: Loads used for heavy 20 rep set.

• Sub Dumbbells/Kettlebells
• Reduce Loading

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

10 Strict Press @ A Light Weight

3 Sets of 5-10 Reps Building to 20 Rep Weight.

Rest 2:00 Before 20 Rep Set.

• Overview: Today's piece is fast moving, and if you blink, you might miss it! We are trying to push the pace and remain unbroken on our barbell throughout this couplet, which means our breathing and our heart rate are the most important components for success. Smooth and controlled, is fast!
• Runs: These should be a fast and hard effort across all 5 rounds today, we're looking for 1:00 or less.
• Hang Clean & Jerks: Light to Moderate weight and should allow for unbroken sets when fresh, should be cycled in 1-2 sets in the workout.
• Score: Time to complete work. Add 1s per rep if you are time capped.

• Athletes that are confident in their barbell cycling at this weight should definitely push the pace on their run and focus on smooth, controlled, unbroken sets with the barbell today.
• If we are less confident on the barbell we should aim to stay consistent and sustainable on the run so that we can breathe a little better on the barbell and stay around the 1 minute time frame on our run. This should allow us to pick up the barbell faster with minimal rest and complete the reps in no more than 2 sets.

200M RUN

• Reduce Distance
• 1:00 Time Cap
• 250/225m Row
• 175/150m Ski
• 500/450m Bike
• 150m Air Run

HANG CLEAN & JERK

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

1 Round:
100m Run
5 Hang Clean & Jerks