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Workout of the day

4 rounds for time of:
20 squat cleans
800-meter run

M:115lb
​W:75lb

This workout is a couplet combining to lower body exercises. The reps and distance of the run are moderate and will need to be paced so that excessive resting is not needed. The loading on the barbell is also moderate, but should be light enough to do fast singles or quick sets with minimal rest. The overall fatigue of the legs will play a major factor so going the pace you want to be moving in the last round from the get go will help keep this workout balanced without red-lining too soon. The runs should be 4-5 minutes or 3 for faster athletes. This is 2-miles worth of running and 80 squat cleans, so expect this workout to be longer and more cardiovascular endurance focused. 

Scaled

4 rounds for time of:
20 squat cleans
600-meter run

M:75lb
​W:55lb

At Home/Foundations

3 rounds of:
20 squats
400-meter run

Increase the distance of the run or add weight to the squat to make this at home version of the workout more challenging. Reduce the number of squats or do a sit to stand variation to a chair to scale the difficulty of this workout as needed. 

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