In part 1, we have the “primer” week of our 20 rep cycle, athletes will explore their thresholds for the 20 rep loading. Athlete’s will use the data gathered from this week 1 primer in order to perform an actual 20 rep max test next week.  In part 2, Today's piece is fast moving, and if you blink, you might miss it! We are trying to push the pace and remain unbroken on our barbell throughout this couplet, which means our breathing and our heart rate are the most important components for success. Smooth and controlled, is fast!

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Score | Time to complete work. Add 1s per rep if you are time capped.

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Runs | 1:00 or less
Hang Clean & Jerks | cycled in 1-2 sets in the workout

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Straight bar 
‍With the number of reps in our strength piece today, athletes will increase performance and safety by emphasizing a straight bar path. In the shoulder press, cue athletes to get their chin back & out of the way so that they’re able to press the bar in a straight line from the shoulders to overhead. In the clean and jerk we want to guide athletes to keep the bar moving over the middle of the foot. 

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200M RUN

Reduce Distance
1:00 Time Cap
250/225m Row
175/150m Ski 
500/450m Bike 
150m Air Run

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HANG CLEAN & JERK

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

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Have a clear run route set up today, without risking athletes running to close to people doing clean and jerks.

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Athletes should have their own barbells today if possible.

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