On the 0:00, athletes will run 400 meters and complete 10 Toes to Bar. Whatever time they have remaining in the 3 minute window is their rest. The next round will start on the 3:00, the 6:00, the 9:00, etc.
In order to hit the sweet spot of intensity on this one,...
70 Calorie Row, 100 Power Cleans (115/80) (FB – 135/95)
70 Calorie Row, 80 Push Jerks (115/80)
70 Calorie Row, 60 Front Squats (115/80)
70 Calorie Row, 40 Clusters (115/80)
Teams of three workout, one athlete working at a time. A movement must be complete before moving onto the next. The limiting factor in the workout today will most likely be the push jerk. It is ok to have teams with multiple barbells to ensure proper stimulus for each athlete.