TARGET SCORE
Target Time: 15 minutes

Time Cap: 20 minutes

STIMULUS and GOALS
How to Pace: STEADY Pacing for this workout needs to be smooth and consistent. Speeding up the pace will only blow the legs/lungs up faster without the ability to recover.

How it should Feel:
You're going to feel this...in your quads.

WORKOUT STRATEGY & FLOW
Run: 1st run should be moderate (70%) while recovering towards the end before moving to the dumbbells. Look to amp (80%+) it up on the second run to finish the workout strong.

Hang Dumbbell Squat Cleans: We want big sets here! Stay steady and breathe through every rep, manage rest.

Push Ups: Aim to keep moving through with quick sets. Be sure when resting to stay off the hands and shake the shoulders out.

*Complete as touch-n-go

Example Sets
Set 1:
3 Clean @210#
-rest 60-90 seconds -
Set 2:
3 Clean @225#
-rest 60-90 seconds -
Set 3:
3 Clean @240#
-rest 60-90 seconds -
Set 4:
3 Clean @255#

Based off of a 300# Clean 1RM

Example Sets
Set 1:
3 Clean Deadlifts @300#
-rest 60-90 seconds -
Set 2:
3 Clean Deadlifts @310#
-rest 60-90 seconds -
Set 3:
3 Clean Deadlifts @315#

Based off of a 300# Clean 1RM