Every 2:30 for 25 mins do:

Run, 200 m

10 Toes-to-bars

3 Sandbag Cleans, 150/100 lbs

Sandbag Cleans / Power Cleans, 205/135 lbs

Target time each set: 1:30-1:45
Time cap each set: 2 minutes

The stimulus for the workout is moderate-steady pacing through the run into a push pace on the movements. Athletes need to be careful about not coming out hot and not being able to recover in the short amount of time left at 2:30. Ideally, the goal should be to have 30 seconds or more of rest each set. Adjust distance if athletes struggle to meet the time frame early on. We want to see repeatable efforts across all sets, so test the first round out a little and then see what adjustments need to be made.

Be aggressive but controlled and get your heart rate down during the rest.