12/30/2020

400m Run / 500m Row

Immediately Into...

5 ROUNDS

15 DB Hang Power Clean RX (50/35) CFC1 (35/20)

50 Double Unders

Immediately Into...

400m Run / 500m Row

ADJUSTING

*Reps, Loading, Volume*…

Run -- Keep the runs high intensity and 2:00 or less.

HPC -- Should be a set that allows the athletes to perform unbroken or with 1 break. Weight should be moderate...it should

be a little tough to get 10-15 reps.

DU -- No more than 1:00 worth of work on the DU during any round...ideally moving back to the DB within :45.

*Movement Adjustments*...

Run -- Any mono effort within 2:00. If you have athletes that want a little more movement today, max reps of Jumping

Lunges could be a fun sub.

HPC -- Goal is to move a weight from waist to shoulder-level with explosive power...the Eye-Level KB Swing is a great

adjustment for athletes who can’t figure out the clean just yet or don’t want the DB marks on their shoulders, ha!

DU -- Toe taps or low plate hops for 30-50 reps are a great sub for the DU. This is especially good for athletes who struggle

with forearm fatigue and the DU skills aren’t there yet