1) BACK SQUAT
Max Reps in :15 seconds @ 185/135
Max Reps in :30 seconds @ 225/155
Max Reps in :45 seconds @ 275/185
Rest 3:00 between rounds.
An easy way to view this workout is:
First weight starts on the 0:00. You have :15s to work.
Second weight starts on the 1:00. You have :30s to work.
Third weight starts on the 3:00. You have :45s to work.
Rest 3:00 following, and complete once more for a total of 2 rounds.
Next *round* starts on the 7:00, which would be…
Stimulus wise, we are looking for the following:
First weight – Light to moderate load. A weight we could cycle for 30+ repetitions unbroken, when fresh.
First weight – Moderate load. A weight we could cycle for 20+ repetitions unbroken, when fresh.
First weight – Moderately heavy load. A weight we could cycle for 10+ repetitions unbroken, when fresh.
2) 1,200 Meter Run
19 Toes to Bar
7 Hang Power Snatches (155/105)
Cashout: 1,200 Meter Run
Stimulus wise, we are looking for a challenging barbell on the hang power snatch. With that said, it should be a weight that we are confident we could complete 7 reps unbroken, if we were completely fresh. Inside the workout, the first round may be 2, or even 3 sets (strategy wise), but it should be a barbell that we can readily cycle regardless of fatigue.