2024-09-23

• Athletes should aim to maintain the full :05 negative at a consistent speed from top to bottom of rep.
• Time under tension is our goal here, don't rush or if you find you cannot maintain the full negative, reduce the weight and complete with the full time und
• Barbell should come from a rack and reps should be unbroken.
• Barbell must reach full lockout and touch the chest at the bottom of our reps. Ensure you make it to full lockout on your final rep before re-racking.
• If you don't have a spotter, do not use collars on the bar for safety incase you miss a rep and need to dump the bar.
• Score: Load for heaviest set of 3 reps.

• Sub Dumbbells
• Sub Floor Press

5 Inchworm to Push-Up
10 Glute Bridges with Pause at Top
10 Push-Ups
5 Empty Barbell Bench Press
5 Empty Barbell Bench Press with :05 Negative

3 Bench Press with :05 Negative @ A Light Weight

3 Bench Press with :05 Negative @ A Moderate Weight

Build to Heavy Set of 3 Reps.

• Overview: We're choosing our own adventure today to kick off the week. None of these movements should become much of a slowing point if they're broken in a way that will let you keep moving. Constant movement is the goal today.
• Note: To complete under the time cap, each station needs to be completed 6 minutes or less. This means that every 3 minutes you'd have to complete a total of 10 cleans, 20 push-ups, and 30 air squats.
• Power Cleans: Weight should be something you could move for 5+ reps at a time when fresh.
• Push-ups: We should be able to hold onto 5+ reps at a time with short rest between sets.
• Air Squats: Full range of motion and done in big sets today, this will also give your arms a bit of a break.
• Score: Time to complete work. Add 1s per rep not completed if time capped.

• Athletes should choose a break up strategy that will let them be in constant motion. Play to your strengths and work with your weaknesses, or choose something that will challenge you. If you get slowed up anywhere, move to another movement or adjust.
• Smooth fast singles on the barbell will keep your breathing and heart rate under control for the push-ups and the air squats. We aren't looking for a sprint pace at any station today, since we want to be moving without getting stopped or slowed down.

Breaking Examples:
6 Rounds:
10 Power Cleans
20 Push-ups
30 Air Squats

12 Rounds:
5 Power Cleans
10 Push-ups
15 Air Squats

10 Rounds:
6 Power Cleans
12 Push-ups
18 Air Squats

POWER CLEANS

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

PUSH-UPS

• Reduce Reps
• Hand Release Push-Ups
• Box Push-Ups
• Dumbbell Bench Press

AIR SQUATS

• Squat to Target
• Sub Lunges

1 Round:
5 Power Cleans
7 Push-ups
9 Air Squats

* Aim to push the pace and get the heart rate up