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Strength (~20 mins total time)
3 x 3 - 2 - 1 Waves
Start your first set of 3 reps at about 50%, then increase appropriately across all three waves. By the last single repetition, you should have something heavy'ish on the bar, but probably not too close to a 1 RM.
Example of potential percentage jumps:
3 reps @ ~ 50%
2 reps @ ~ 60%
1 rep @ ~ 70%
3 reps @ ~ 65%
2 reps @ ~75%
1 rep @ ~ 85%
3 reps @ ~ 75%
2 reps @ ~ 85%
1 rep @ ~ 90-95%
*This is for those who feel comfortable building up to heavier weights with the back squat. If you do not feel too comfortable building up to heavier weights yet, let's have you perform:
9 sets of 3 reps at a moderate weight
(focusing on improving your comfortability with a bar on your back and your overall squat form)
2 Rounds (12:30 total time):
5 mins to complete:
400m/325m Ski (2:00 mini time cap)
then, AMRAP time remaining:
Max Squat Cleans
Fitness = (95/65)
Performance = (135/95)
Competitor = (165/115)
Rest 2:30 between rounds
Score = total reps of the squat cleans from both rounds
*In order to get the most out of this workout, you should be trying to go all out on these 400/325m skis (competitors shooting for consistent, sub 1:40 efforts). Trying to do moderately heavy lifts for repetitions while breathing heavy is the goal here. See if you can shoot for 20+ reps each time. If that number is nowhere near what you get, that is totally fine, but try to match what you got your first round in the next two rounds.
**Everyone will have their own bar. Heats will run every 2:30 minutes with bigger classes. Therefore, if you know you are close to the 2:00 cap for the skis, please lower your distances appropriately.