2024-09-28

• Overview: Athletes should move at their maximal sustainable pace throughout the workout. With the majority of this workout being running, athletes should try to get outside their comfort zone a bit.
• Run: Each mile should take 10:00 or less. The 800m run should take 5:00 or less.
• Clean and Jerk: Each set of clean and jerks should take 3:00 or less. Loading should not exceed 70% off your 1RM clean and jerk.
• Score: Total time it takes to complete work.

• The middle portion of each run (the middle 800m on the miles and the middle 400m on the 800 run) should be at a solid pace and something that is just outside the comfort zone.
• The very first mile we can push a bit out of the gate then dial back the pace and settle in. The last 400m should be a ramp down of our pace so we can prepare for the barbell.
• If you are confident in your barbell cycling, it is worth it hold on for some touch and go reps. Either open up with a set of 5 or more, then chip away at singles, or alternate between small touch and go sets and singles (ex: 3 touch and go, 3 singles.
• If you aren't as confident on the barbell, let's go right for singles and maintain a consistent pace throughout the set.
• The first 200m of the 800m run and the first 400m of the final mile will be dedicated to recovering from the barbell and managing our heart rate with our breathing. The middle portion of each of these runs, we should push our pace a bit, get uncomfortable. The final 200 of the 800 should be another ramp down of our pace. The final 400m of the final mile should be an all out effort.

1 MILE RUN

• Reduce Distance
• 10:00 Time Cap
• 2000/1800m Row
• 1600/1440m Ski
• 4000/3600m Bike
• 100/80 Calorie Assault/Echo
• 8:00-10:00 Effort on Air Runner/Treadmill

CLEAN AND JERK

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

800M RUN

• Reduce Distance
• 5:00 Time Cap
• 1000/900m Row
• 800/720m Ski
• 2000/1800m Bike
• 50/40 Calorie Assault/Echo
• 4:00 Effort on Air Runner/Treadmill

1 Round:
200m Easy Jog
5 Empty Barbell Clean & Jerks
200m Moderate Run
5 Light Barbell Clean & Jerks
100m Hard Effort Run
5 Workout Weight Clean & Jerks