TARGET SCORE
Target Time: sub 12 minutes

Time Cap: 16 minutes

STIMULUS and GOALS
How to Pace: PAIN CAVE pace across all rounds, bodyweight movements are low reps and weights are light so let's go into that pain cave and CHALLENGE ourselves.

How it should Feel: This will be a LACTIC ACID PARTY with the constant pounding on the legs, Don’t be a baby and embrace the PAIN!!!!

WORKOUT STRATEGY & FLOW
Run: Pace should be around 80%+ effort. 25m is short, so get up to speed and make quick turns.

Burpee over Bar: Call us Crazy, but this is the part of the workout where we should "somewhat" steady our heart and just move smoothly. We want to be alive going to the barbell.

Squat Clean and Jerks/Snatch: Fast singles but if you are feeling it then I would love to see someone sell out for touch and go reps.

SCALING
The SCALING aim is for fast rounds without letting off the pedal.

Scaling option to finish near the target score:

4 Rounds
100m Run (as 4x25m shuttle sprint)
10 Burpee over bar
5 Squat Clean and Jerks (115/80)
100m Run (as 4x25m shuttle sprint)
10 Burpee over bar
5 Squat Snatch (115/80)

3 Front Squats x 7 sets @80% of 1RM Front Squat
* Rest as needed between sets *

10 Power Cleans x 3 sets
- Move up in weight each set.
- These will be cycled. Pick weights that you can move methodically and efficiently

* rest as needed between sets *

Complete unbroken, set does not count if bar is dropped.

3 Snatch Grip Deadlift x 3 sets @100-105%of 1RM Snatch
- Stand on a 4in Riser
* Rest 60-90 seconds between sets *
Complete touch and go reps
use plates or jerk block top for the riser