3 Back Squats, pick load

* Every 2 mins for 10 mins.

80% heavy single from week 1.

Athletes should go off of their Heavy Single from week 1, and if they are new or missed, then use a lightweight that feels good and looks good.
Make sure athletes focus on a deep stomach breath before every lift.

4 rounds for time of:

15/12 Air Bike Calories

15 Toes-to-bars

Sandbag Carry, 150/100 lbs, 100 ft

5 Bar Muscle-ups

Sandbag Carry / Farmer Carry, 70/50 lbs

Target time: 12-14 minutes
Time cap: 16 minutes
Large Class Target Time: 18-20 minutes
Large Class Time Cap: 22 Minutes

This workout has a similar layout to the 2023 Semifinal Finale, but assure your athletes the effort will be taken down a little. We want to see athletes approach this version with a consistent moderate effort with replicated times across each round. Trying to over-pace from the start will put the body in a cardio/muscle deficit that wonโ€™t be easy to come back from.

Athletes must focus on relaxing their grip as much as possible during transitions. Taking smart and strategic breaks will help athletes avoid burning out and excessive resting.