Run 4x400m, Work:Rest 1:1
For athletes who will run slower than 2:30/400m pace, scale distance to 300m.
3 Rounds For Time:
75 Double Unders
15 Dumbbell Hang Squat Cleans, 50#/35#
Double Under: Athlete should be able to complete each set in no more than 90 seconds. Scale repetitions accordingly. Scale movement to 1-2x single unders.
Power Clean: Athlete should be able to complete each round in no more than two sets with short break. Scale load accordingly.
1) Dumbbell Overhead Squat 4×8-10/side
Build up to a submaximal but challenging weight and repeat for a total of 4 sets. Athlete does not need to use the same weight for each set. Athletes who cannot yet perform dumbbell OHS to depth may use a box or bench, or simply stop before technical failure – the goal is to practice stabilizing a unilateral load overhead while moving towards the squat, so it is not imperative that they reach depth.
2) Ring/Matador Dips, 4×5-8 + 10 sec. Lockout Hold (at top)