23.05.01

INTENDED STIMULUS

Finish the workout in less than 10:00.

Complete the hang power cleans and deadlifts in 1-2 sets.

Start the row by the 4:00 mark at the latest.

Light loading.

All-out sprint on the rower.

RX

For time:
30 hang power cleans (95/65 lb)
40 deadlifts
500/450-m row

LEVEL 2

For time:
30 hang power cleans (75/55 lb)
40 deadlifts
500/450-m row

LEVEL 1

For time:
30 hang power cleans (45/35 lb)
40 deadlifts
400/350-m row

SKILL WORK

Post-workout:
Every :30 for 10 sets:
2 power cleans
– Must be touch-and-go reps.

STRETCHING

2 sets:
:30 alternating scorpion stretch
:30 pigeon stretch/leg

WHITE BOARD BRIEF

Target time | Less than 10:00.

Today’s workout is a burner! Expect significant redundancy across the posterior chain in all three movements. The low back, grip, and arms will feel drained as you start the row, making it hard to start off fast.

Still, push for a fast sprint at the start and finish with a bang! Take chances with the barbell and don’t hold back.

The barbell load should be light, allowing you to perform large chunks of reps. This means at least 10 or more reps every time you pick up the bar. Some of you may be able to go unbroken.

Get to the rower quickly. Settle in and increase your stroke rate. This is supposed to be a sprint.