In part 1, This is the first week of our 4-week Heavy Doubles strength cycle. This cycle is designed to help build maximum strength by focusing on lifting near-maximal weights for two repetitions. We’ll progress from more sets with shorter rest at lower percentages to fewer sets with longer rest at higher percentages.  If you are struggling to maintain form/technique or are failing reps, decrease the weight in order to move well.  In part 2, Today's combination of movements offers no place to alleviate the intensity. Work steadily and pace the run well so you can maximize your time on the barbell.

Score: Time

Target Score: 8-12 Minutes

Stimulus: VO2 Max [RPE 7-8]

Loading Target: Light-Moderate Loading

Clean & Jerks: Choose a weight on the barbell that takes no longer than 90 seconds to complete. This should be a moderate load you could cycle for five unbroken reps at any time if asked to. Small sets of touch-and-go reps or cycling single reps will likely be the fastest for most athletes. 

Run: Aim to complete in 2:00 or less. This should be a challenging, but controlled and intentional pace.

Push the earth away 

In the deadlift, push, don't Pull. Remind athletes that the deadlift is a push movement with the legs, not a pulling movement with the back.
The arms and back provide support, but the primary force comes from the legs.
Cue athletes to drive their heels into the ground.

To start the first round, you may consider knocking out a set of touch-and-go clean & jerks while you are fresh before settling into a more paced strategy. 

The first two runs should be at an intentional pace that is challenging but allows you to get right onto the barbell when you get back to it. 

Your final run should be faster, or at least at a higher effort, than the first two.

CLEAN AND JERK

Reduce Loading/Reps
Power Clean Only 
Push Jerk Only
Sub Dumbbells (50/35)s
15 Kettlebell Swings (70/53)

‍

400M RUN

2:30 Time Cap
500/450m Row
400/360m Ski
25/20 Calorie Echo Bike
1,000/900m Bike Erg
2:00 Moderate-Hard Effort on Treadmill/Runner
32 Shuttle Runs (1 rep = 10m)
30 Burpees

‍

COLD WEATHER SUB

Use any of the Run Mods Above
40 Box Step-ups
30 Burpees
150 Double Unders / 200 Single Unders
100 Mountain Climbers (Per Side)

TEAMS OF 2 

[On the 4:00 x 4 Rounds]: 
400 Meter Team Run 
Max Clean & Jerks (135/95) 

‍

* Run together 
* One bar, switch off as you'd like 
* First partner back after run can start doing clean & jerks