Thursday June 3rd

AQUA

WORKOUT GOALS
1.) Keep all runs under ~2:00.
2.) Choose a weight that allows you to perform at least 7 reps every time you pick up the bar.
3.) Athletes should aim to complete workout between 10:00-15:00.

RX
FOR TIME
400m Run
21 Cleans (135/95#)
400m Run
15 Cleans
400m Run
9 Cleans
400m Run
– Use a squat or power clean

LEVEL 2
FOR TIME
300m Run
21 Cleans (95/65#)
300m Run
15 Cleans
300m Run
9 Cleans
300m Run

LEVEL 1
FOR TIME
400m Run
21  Cleans (75/45#)
200m Run
15 Cleans
200m Run
9 Cleans
200m Run

Accessory

Before the workout, build up to a heavy 2-rep
power clean.

Stretching

3 SETS
:30 Lacrosse Ball Roll / Foot
:30 Press-ups

Notes

Target Time | 10:00-15:00
Cleans | Athletes should be able to perform 5-10 reps with the weight they choose for the workout
Run | Complete each run in ~2:00 or less
 This is a workout that rewards those that can get right to work. Finish the first run and immediately get your hands on the bar to start your first set.  Your heart rate will be high after a run or a set of cleans, but the challenge will be moving
on to what is next with minimal hesitation. Prioritize weights and distances that allow you to keep moving.  Prior to starting the workout, we will get the opportunity to lift weight that is going to be heavier than what you will see in the workout. This will help you make your decision on your workout weight.