2024-08-13

• Overview: This is a repeat from June of last year, but this time we're going for 10 rounds for time instead of an AMRAP of 20:00. In this low rep, higher round workout, athletes will be challenged to pick a pace they can sustain throughout all 10 rounds without feeling the need to stop or slow down. Can you make your last round match the timing of the first round?
• Power Cleans: Loading should not exceed 65% of your 1RM power clean. Reps should take less than :45 to complete each round.
• Burpees: These are your regular standard burpees. Reps should take less than :45 to complete each round.
• Run: Each run should take less than 1:15 to complete each round.
• Score: Time to complete work. Add 1s per rep not completed if time capped.

• We can choose to go touch and go on the barbell or complete the power cleans in quick singles. This will vary from athlete to athlete but goal should remain being consistent here.
• Settle into a steady but quicker pace on the burpees today, keeping them as consistent as possible and pay attention to your breathing.
• Use the 200m runs as your pacer each round, slow your breathing and shake out those arms. Run at a pace that will allow you to stick to your timing on the power cleans and burpees.

POWER CLEANS

• Reduce Loading/Reps
• Hang Power Cleans
• Sub Dumbbells
• Sub Kettlebell Hang Power Cleans
• Sub Deadlifts (Light to Moderate)

BURPEES

• Reduce Reps
• 1:00 Cap
• 7 Calories On Any Machine
• No Push-up Burpees
• Push-ups Only

200 METER RUN

• 250/225m Row
• 200/180m Ski
• 500/450m Bike
• 12/10 Calorie Assault/Echo Bike
• 1:00 Hard Effort on Air Runner/Treadmill

3 Power Cleans
3 Burpees
100m Run