Squat Clean

Build to Heavy Single

- This is a lift we will retest later in this cycle.

- Score: Enter heaviest successful lift.

Prep
Barbell Warmup:
https://ctstorageprod.blob.core.windows.net/videos-movements/barbell-warmup.mp4

With An Empty Barbell:
3 High Hang Squat Cleans
3 Hang Squat Cleans
3 Squat Cleans

Loading Up:
2-3 x 40%
2-3 x 50%
1-2 x 60%
1-2 x 70%
1 x 80%
...Keep building with small jumps to your heavy single for the day.

- Conditioning Category: Threshold

- Row: Completed in 1-2 minutes.

- Push-Ups: Completed in 1-2 minutes.

- Sit-Ups: Completed in 1-2 minutes.

- Air Squats: Completed in 1-2 minutes.

- The stopping point in this workout for most athletes is going to be the push-ups. We can plan our pacing around this movement.

- Let's aim for a steady pace on the sit-ups and air squats. These do not need to be fast but we should try to just stay moving.

- Push the row pace a bit but let's back off that pace for the last 3-5 calories to prepare for the push-ups.

- Some potential break up strategies for the push-ups are 20-10, 12-10-8, 8-8-7-7, 6's, or 5's. Choose the strategy that allows for the quickest breaks.

Prep
5 Calorie Row
5 Push-Ups
5 Sit-Ups
5 Air Squats

Modifications
20 CALORIE ROW
 - Reduce Cals
- 20 Cal Bike Erg
- 15 Cal Ski, Assault or Echo Bike, or Air Run
- 20 x 10m Shuttle Runs
- 300m Run

PUSH-UPS
- Reduce Reps
- Elevate Hands

SIT-UPS
- Reduce Reps

AIR SQUATS
- Reduce Reps