STIMULUS and GOALS

How to Pace: STEADY! Usually, a workout like this, we would sprint, but with the Open in a few days, let’s find a smooth and consistent pace that allows having constant movement without burning the place down.

How it should Feel: CARDIO! If we pace accordingly and stay calm then we should find yourself out of breath, but still have a little left in the tank.

WORKOUT STRATEGY & FLOW

Dumbbell Cleans: Light weight with the goal of going unbroken until we see double digits. Muscle clean the weight with fast/aggressive hips and get the elbows through (No Hammer Curls).

Toes to bar: Break up early and keep the rest short. Hamstrings are going to be fatigue from cleans so be sure over exaggerate your kip and snap.