2024-08-20

• Overview: This is a repeat workout from 8/15/23. Some tracks will have slight modifications to the loading. Athletes should aim to complete this workout at their threshold pace, meaning each round should be completed in roughly the same amount of time.
• Clean & Jerks: Loading should not exceed 75% of your 1RM clean & jerk. Reps should be completed in :30 or less.
• Run: 1:15 or less each round.
• "Cindy": 1:00 or less each round.
• Score: Total Time. Add 1s per rep not completed if time capped.

• Clean and jerk reps can be completed as singles or touch and go reps. Choose the strategy that is going to be the most sustainable across the 10 rounds.
• Use the runs to recover each round.
• Aim for unbroken sets of pull-ups and push-ups and pace the air squats in a way that will allow you to get right to work on the clean and jerks that follow. If needed, one break on the pull-ups or push-ups might be helpful for athletes who tend to struggle on these movements.
• With this being a 10 round workout, we want to think about ramping up our speed as we go instead of coming out fast and trying to stay fast. Keep this in mind as you are going through this workout and see if you can make rounds 6-9 some of your fastest rounds.

CLEAN AND JERK

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

200 METER RUN

• Reduce Distance
• :30 Out and :30 Back (1:00 Cap)
• 250/225m Row
• 200/180m Ski
• 500/450m Bike
• 1:00 Effort on Air Runner/Treadmill

PULL-UPS

• Reduce Reps
• Strict Pull-Ups
• Banded Pull-Ups
• Ring Rows
• Alternating Dumbbell Plank Rows

PUSH-UPS

• Reduce Reps
• Elevate Hands

AIR SQUATS

• Reduce Reps
• Squat to Target
• Sub Lunges

At Moderate-Hard Effort:
1 Clean and Jerk
100 Meter Run
3 Pull-ups
6 Push-ups
9 Air Squats
1 Clean and Jerk