01/27/2021

4 SETS

ON 4:00 RUNNING CLOCK...

50 Double Unders

5 Hang Squat Cleans RX (185/135) CFC1 (135/95) CFC2 (95/65) M(75/55)

15 Box Jump Overs (24/20)*

Max Cal Bike In Time Remaining...

-Rest 1:30 b/t Sets-

*Must step down from the box.

ADJUSTING

*Reps, Loading, Volume*…

Overall – remember the 1:00 station trick today if you have trouble with any adjustments. Loading should be heavy-ish on

HSC.

DU – 1:00 work or 100 singles per round.

HSC – 1:00 work or a weight that you can do for 2-3 reps and then need a break due to loading.

BJO – 1:00 work or drop the reps down to 12 or 10 per round.

Bike – No need to adjust here if your movements above get you to the desired time on the bike.

*Movement Adjustments*...

DU – Singles as per above.

HSC – If explosiveness isn’t in the cards today, adjust to a FS and take that heavy bar out of a rack. Still would have a

2-Rep cadence here. Shouldn’t just be 5 at blazing speed.

BJO – Adjust to a Box Jump or Step-Up with control at the top of each rep.

Bike – Can be adjusted to a Row if equipment is an issue or if you do the 1:00 trick, you can have athletes complete 200m

Run at the end of each set...the run almost sounds worse than the bike! Almost...