15:00-40:00

4 rounds
400m run
40 Air Squats
-Straight into-
3 Rounds
300m Run
30 Push Ups
-Straight into-
2 Rounds
200m Run
20 Strict Pull Ups

SCALING

Scale to finish near the target score:

4 rounds
300m run
30 Air Squats
-Straight into-
3 Rounds
200m Run
20 Push Ups
-Straight into-
2 Rounds
100m Run
10 Strict Pull Ups

TARGET SCORE

Target Time: sub 25 minutes

Time Cap: 35 minutes

STIMULUS
This workout is a longer time domain/endurance workout. Don’t go out too hard, but at a moderate pace and try to maintain that throughout.

WORKOUT STRATEGY & FLOW
Keep the runs at a moderate pace. Shake out the legs/arms each run and focus on maintaining your breath each run.

Aim for unbroken sets on the air squats. Hold a consistent pace and make sure to open the hips at the top of each rep.

Break up the push ups early on this one. Aim for sets of 3-5+ throughout.

Break up the strict pull ups ealry. Aiming for 2-3+ reps per set throughout

 4-3-2

3 Rounds (All Singles)
4 Squat Cleans (55-65%)
3 Squat Cleans (65-75%)
2 Squat Cleans (75-85%)
- rest 2-3 minutes between sets -

How to approach the lifts

The percentages are weight ranges to work in, but still build by feel

Record each set of 2 as your score for load

Each Round is 9 Squat Cleans each set for a total of 27 Cleans

Cleans are completed in singles with 8-12 seconds rest between each rep.

The rest between the Set of 4, 3, & 2 will be slightly longer for the time it takes to change weights out

Add weight each round if necessary but don't work till failure.

Make sure each weight feels good and looks good before adding

Example Sets
Set 1:
4 Cleans 165#
3 Cleans 180#
2 Cleans 205#
-rest 2-3 minutes-
Set 2:
4 Cleans 175#
3 Cleans 200#
2 Cleans 220#
-rest 2-3 minutes-
Set 2:
4 Cleans 185#
3 Cleans 210#
2 Cleans 230#

Based off of a 275# Clean

2 Push Jerks x 4
(3 sec Pause in the catch)

How to approach this Lift

Once warmed Work up to a moderate heavy double and pause for 3 seconds in the catch position before standing.

Focus on keeping hips and core tight and elbows high during the dip and drive

Reaching triple extension punch the knuckles to the ceiling and drop under the bar aggressively.

rest 1-2 mins between sets

Work up to a Heavy 2 in 7 working sets

How to approach this Lift

Once warmed up make smart calculated jumps in weight to reach a Heavy 2

Focus on keeping the shoulders pinch to the bench with a smooth controlled descent and not slamming on the chest.

Explode off the chest, pressing and breathing out at the top. Reset with a tight core and deep breath before beginning the next rep

Grip should be thumb length outside of chest

Rest 1-2 mins between sets