Practicing efficiency of foot work and the catch in the dip to the drive into extension and redip underneath the barbell.
"Strength and Honor"
For Time:
Work 3:00 On/1:00 Off
400/300m Run
-Max Clean & Jerks remaining time until you reach 30 Reps
Barbell: 80/55kg
Score = Total Running Time on the Clock
Objectives / Stimulus / RPE / Workout Strategy
Goal: 14:00-19:00
Time Cap: 6 Sets / 23:00 minutes
Stimulus: Barbell Conditioning
RPE: 8/10
Primary Objective: 6+ Reps per Round
Secondary Objective: Run Under 2:00
Run fast, lift heavy. This barbell should be on the challenging side, but we should be able to cycle the barbell in solid and smooth singles from the start. We want to see consistency on the run time from round to round, earning around 1:00 to push the pace on the barbell. To be clear, this is 3:00 on/1:00 off of work until you accumulate 30 reps of clean & jerks. Each 3:00 window starts with a 400m run, with whatever time remaining being used to work towards your 30 rep goal.
