This is a repeat from June or 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?

Score | Time to complete work. Add 1s per rep not completed if time capped.

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Power Cleans | Reps should take less than :45 to complete each round.

Burpees | Reps should take less than :45 to complete each round. 

Run | Each run should take less than 1:15 to complete each round.

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Burpee pacing

The arms are the pacer for the burpees.  The faster they get to the ground, the faster we will move.  The slower we get them to the floor, the slower we can move.  We want to be quick off the floor, while allowing our arms to pace us.

POWER CLEANS

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

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BURPEES

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

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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

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.