Sat, 09/15/2018

September 14, 2018




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

Score is total reps completed.


800M / Max Clean Jerks
800M Run / Max Power Snatch
400M Run / Max Thrusters

800M Run / Max Hang to Overhead
400M Run / Max Hang Muscle Snatch
200M Run / Max Push Press




In this interval workout that gets repeated a couple times a year, we’ll we working with several different windows of time. 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 in the remaining time. If athletes 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 beginning 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. The repetitions on the three barbell movements added up is the score for today. Athletes will change out weight and write scores up during rest periods. Weight on the barbells should be something that athletes could complete at least 15+ reps unbroken when fresh



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