For time:
3 rounds of:
8 Toes-to-bars
10 Power Cleans, 105/75 lbs
— then —
3 rounds of:
8 Toes-to-bars
8 Power Cleans, 135/95 lbs
— then —
3 rounds of:
8 Toes-to-bars
6 Power Cleans, 165/115 lbs
— then —
3 rounds of:
8 Toes-to-bars
4 Power Cleans, 185/125 lbs
-Time cap: 20 minutes-
Target time each set: 2-3 minutes
Time cap each set: 5 minutes
STIMULUS and GOALS
Stimulus is strategic pacing considering the time cap (elimination times) on each round. Ideally, athletes should select the correct weight across all rounds that will be challenging for the volume but not cause athletes to hit the time cap on each round. Athletes will begin the first 3-round section at 0:00 and have until 5:00 to complete it. If athletes are still working at 5:00 on the initial three rounds, they have met the time cap, and the workout will be done. If athletes complete the first three rounds before 5:00, they will immediately go into the next 3-round section and the new time cap is 10:00. They DO NOT have to wait until 5:00 to begin the next section. If an athlete’s time caps, their score is 20:00 plus the reps remaining for all sections.
WORKOUT STRATEGY & FLOW
Toes to bar: Athletes should perform toes to bar if they can consistently perform 5 reps unbroken. Athletes should perform fast, quick sets to avoid burning out on this movement. For athletes who have difficulty stringing reps together, the timing from knees to elbows will allow athletes to feel the timing needed for toes to bar. Modify this movement to knees to elbow, kipping knee raise, strict knee raise, lying toes to rig, or v-ups.
Power Cleans: Athletes should choose weights carefully so they will be challenged but should be able to complete all sections before time capping. Weight on the barbell should be approximately 40%, 50%, 65%, and 75%. For the lighter weight, athletes should be able to effectively clean without lateral foot movement (meaning faster cycling time). As the weight gets heavier, athletes should rely on lateral foot movement (not too wide) in the receiving position to be as efficient as possible.
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