Every 3:30 for 17:30 do:

Run, 200 m

12 Clean & Jerks, 95/65 lbs

5 sets (Every 3:30)
200m Run
12 Clean and Jerks (95/65)
*Touch and Go* – no more than 2 sets

The stimulus is a moderate, consistent intensity with a specific focus on performing Clean and Jerks touch and go. Athletes should be getting a minute of rest each round. Reduce the run distance or barbell weight if needed to hit this time domain.

“Push Pace” effort with repeatable performances across. Don’t come out sprinting. Test the waters with the first set at a lighter pace and then see if you can increase without hindering the stimulus.

4 rounds for quality of:

12 Dumbbell Chest Flies

10 Alternating Dumbbell Curls

Dumbbell Chest Fly

Focus: Lying on a bench, extend two dumbbells towards the ceiling. Keeping a slight bend in the elbows, lower the dumbbells out to the sides. Dumbbells should be kept in line with the sternum or slightly lower. Shoulders should be loaded back against the bench through the entire movement. Refrain from going deeper than the level of the bench at end range. Movement can also be performed while lying on the floor.

Seated Alternating DB Curl

Focus: Stay with a weight that will allow for control and minimal kipping of reps. Sit on the edge of a bench or surface that will allow for the hands to be lowered to the sides of the body rather than being stopped by the surface that athlete is sitting on (ex. if the athlete sat in the middle of the bench). Keep dumbbells slightly in front of the body at the bottom position to keep tension on the biceps throughout set. When curling, turn the arm thinking about getting the pinky finger close to the shoulder to maximize contraction with each rep.