8 rounds, each round for time, of:

10 Burpee Over Bars

4 Squat Cleans, 185/125 lbs

10 Box Jump Overs, 24/20 in

* Go every 3 mins.

TARGET SCORE
Target time each set: 1:20-1:40
Time cap each set: 2 minutes

STIMULUS and GOALS
Stimulus is moderate to moderate high intensity. Athletes should choose a pace that can be maintained on the Burpees/Box Jump over and squat clean across all 8 sets to earn a consistent rest. The box’s height and the bar’s weight should allow for near-constant movement, with athletes earning at least 60+ seconds of rest.

Use the first set as a test pace to see and feel how the body will manage the workload. If athletes are already close to the time cap, then adjustments should be made.

Dumbbell Hamstring Curl 4×10, rest 1:30

Lying.

RPE 8

Rest 1-1:30 min between sets.

Bent Over Barbell Row 4×10, rest 1:30

Underhand grip.

RPE 8

Rest 1-1:30 min between sets.