Focus
- Macro: Gas Pedal
- Expect to see more efforts that challenge your ability to keep the gas pedal down. These will be high-power, short-duration efforts.
- We will also test a 1:00 max-calorie bike, Fran, and Nancy.

- Use this progressive warm-up to gradually build to the full movements in the workout.
- If you reach a movement you cannot perform, return to the movement in the previous set.

Stimulus & Goals
- 6-12 rounds for most; closer to 14 for advanced athletes.
- Box jumps in :20-:40.
- Rope climb in under :40 including rest and transitions.
- Complimentary movements, low-volume rep schemes, and a short time domain to maximize intensity.

Strategy
- If you are hitting the Open workout on Friday, use this session as a way to get the body moving and blood flowing. Focus on smooth transitions and correct movement patterns.
- If you are not performing the Open workout, treat this session as a normal day.

Modifications
Box jumps | Box height, step-ups
Rope climbs | Height, pull-to-stands, ring rows

Stimulus & Goals
- Heavy Olympic lifting complex.
- Build in load across each minute.
- Jerk will likely be the limiting factor.
- All 6 reps unbroken.

Strategy
- If you are hitting the Open workout on Friday, use this session as a way to practice your lifts, planning 75-80% of your recent 1-rep-max.
- If you are not performing the Open workout, treat this session as a normal day.

Modifications
Power clean | Load, hang power clean, dumbbell options
Hang power clean | Load, dumbbell options
Push jerk | Load, push press, dumbbell options

- If you are not familiar with or have not been training consistently with the GHD, scale range of motion and/or reps if necessary.
- If you don't have a GHD, perform weighted sit-ups (14/20 lb) and Superman arch-ups.