5 Power Clean & Jerks, pick load

* Every 1 min for 10 mins.

+15 lbs from week 1.

Use lightweight that can be cycled smoothly for 5 Touch and Go reps.

New athletes should start with just a barbell, while advanced should stay somewhat conservative since we will be working up in weight as the cycle progresses. It is better to play it safe and make all the lifts than going too heavy and losing the stimulus.

Ideally, 5 touch and go reps should take around 15-20 seconds to complete, so athletes should have plenty of time to chalk up and be prepared to go on the start of the next minute.

Record each UNBROKEN set as 1 of your scores for load

If athletes feel like they can go heavier than their first time, then look to add 5-15lbs, or stay the same if still needing some work.

For time:

Run, 400 m

— then —

5 rounds of:

5 Strict Pull-ups

5 Strict Handstand Push-ups

15 AbMat Sit-ups

— then —

Run, 400 m

Stimulus is moderate to moderate high pace on the run and then steady pacing on the strict movements + situps. Athletes will be performing a cash-in/cash-out of a 400m run around their 5 rounds. Strict reps will force athletes to rest so they should feel free to push the pace on the runs and settle into a steady, chipper-style pace on the strict movement