Part 1, This week we start the final phase of our tempo strength cycle.  The third is the concentric block, in which the lifter performs the rep with as much force and speed as possible.  Part 2, Who doesn't like to shake it up with a new movement?! This is the first time that we've done these and they're a real gut and leg check. The math on this one is pretty straight forward, but the execution might get a little dicey if we don't go in with a plan.

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

Dumbbell Burpee Squat Cleans | At least 1:00 of work each interval.

Run | 1:00 or less.

Grip the ground

In both our squats we want to target a  grip and twist of ground with the feet. This will create an arch in the midfoot and recruit the muscles of the posterior chain as athletes squat.

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DEVILS CLEANS

Reduce Reps/Loading
Sub Dumbbell Burpee Power Clean
Remove Push-up
Sub Hang Squat Cleans + Regular Burpees (ex. 7 HSC + 7 Burpees w/o DB's)
Sub Goblet Squats + Regular Burpees (Same As Above)

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‍200M RUN

Reduce Distance
1:00 Time Cap
250/225m Row
200/180m Ski 
500/450m Bike Erg
12/10 Calorie Echo/Assault Bike
1:00 Moderate to Hard Effort On Air Runner/Treadmill

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4-3 reps per interval gets you done just in time for the time cap today. 5-6 reps per interval is the sweet spot to start at and get accustomed to this new movement paired with the running. Once you find your groove, decide if you think you can swing 7-8 per round for the rest of your rounds.

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