12.06.2017

1) BACK SQUAT

2 Rounds:
Max Reps in :15 seconds @ 185/135
Rest :45s
Max Reps in :30 seconds @ 225/155
Rest 1:30
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…
7:00 (15s)
8:00 (30s)
10:00 (45s)

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
Directly into…
3 Rounds:
19 Toes to Bar
87 Double-Unders
7 Hang Power Snatches (155/105)
Directly into…
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.

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