This is a repeat workout from 8/15/23. Some tracks will have slight modifications to the loading. Athletes should aim to complete this workout at their threshold pace, meaning each round should be completed in roughly the same amount of time.

Score | Total Time. Add 1 second per rep not completed if time capped.

Clean & Jerks | Reps should be completed in :30 or less.

Run | 1:15 or less each round.

 "Cindy" | 1:00 or less each round.

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Full Range of Motion

Today’s teaching focus is a through line across all movements.

Clean & Jerk | Stand up & bring feet together to finish the rep.

Pull Ups |  Chin must pass over the top of the bar.

Push-Ups |  Chest must touch the floor.

Air Squats |  Hips and knees fully extend at top and hips pass below top of knee in the bottom.

CLEAN AND JERK

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

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200 METER RUN

Reduce Distance 
:30 Out and :30 Back (1:00 Cap)
250/225m Row 
200/180m Ski 
500/450m Bike 
1:00 Effort on Air Runner/Treadmill

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PULL-UPS

Reduce Reps
Strict Pull-Ups
Banded Pull-Ups
Ring Rows
Alternating Dumbbell Plank Rows

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PUSH-UPS

Reduce Reps
Elevate Hands 

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AIR SQUATS

Reduce Reps
Squat to Target
Sub Lunges

With this being a 10 round workout, we want to think about ramping up our speed as we go instead of coming out fast and trying to stay fast. Keep this in mind as you are going through this workout and see if you can make rounds 6-9 some of your fastest rounds.