For time:

1 Power Clean, 185/135 lbs

2 Box Jump Overs, 30/24 in

3 Power Cleans, 185/135 lbs

6 Box Jump Overs, 30/24 in

5 Power Cleans, 185/135 lbs

10 Box Jump Overs, 30/24 in

7 Power Cleans, 185/135 lbs

14 Box Jump Overs, 30/24 in

5 Power Cleans, 185/135 lbs

10 Box Jump Overs, 30/24 in

3 Power Cleans, 185/135 lbs

6 Box Jump Overs, 30/24 in

1 Power Clean, 185/135 lbs

2 Box Jump Overs, 30/24 in

TARGET SCORE
Target time: 8-10 minutes
Time cap: 12 minutes

STIMULUS and GOALS
Stimulus for today’s workout is all about staying in attack mode while maintaining solid lifting form under heavy fatigue. Weight stays the same, but will feel like it’s getting heavier as legs become more fatigued.

Repeat from December 16th, 2021

Moderate-heavy weight and challenging height; ensure athletes are comfortable with everything before opening the race gates.

4 rounds for quality of:

10 GHD Hip Extensions

10 Dumbbell Snow Angels, pick load

** Rest 1 min

GHD Hip Extensions- moderate weight – maintain quality RPE 7 / Russian Kettlebell Swings

Dumbbell Snow Angels- moderate weight – maintain quality RPE 7