Saturday, April 28th

METCON:

0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (135/95) 10:00 – 13:00 – Rest 13:00 – 20:00 – 800m Run, Max Power Snatch (115/80) 20:00 – 23:00 – Rest 23:00 – 27:00 – 400m Run, Max Thrusters (95/65)

If unable to run, complete one of the following:

1 Mile: 110/80 Calorie Assault 2000 Meter Row 8:30 Cap on All Movements

800 Meter Run: 55/40 Calorie Assault 1000 Meter Row 5 Minute Cap on All Movements

400 Meter Run: 28/20 Calorie Assault 500 Meter Row 2:30 Cap on All Movements

In the first 10 minute window, athletes will complete a 1 mile run. Following the mile run, they will complete as many clean and jerks as possible with the remaining time. If athlete’s best mile is above an 8:30, the mile run can be shortened to 1200 meters to allow for sufficient time on the barbell. Athletes will then rest for 3 minutes before completing the next 7 minute window. During this window, they will complete an 800 meter run and max power snatches in the remaining time. Following another 3 minute rest, they will have 4 minutes to complete a 400 meter run and max thrusters in remaining time. Weight on the barbells should be something that athletes could complete at least 10+ reps unbroken when fresh.

Immediate transitions to the barbell is the most important part of this workout. Seconds are lost getting water or chalking up if the runs are pushed too hard. When athletes are on the first two barbells, small sets or fast singles are most likely the best option. Similar to Grace and Isabel in the past few weeks, whatever keeps athletes moving forward is the best option.