Heavy and fast. That is the order of the day… but out of order. Meaning, I SHOULD have said, Fast and Heavy. Do the run, pick up and bunch of barbells via power clean and then drop it and RUN. Four rounds with rest provided.

Simply put, the intended stimulus is that you complete each round as quickly as possible. Notice the prescribed loading…this further helps guide you in hitting the intended stimulus (even if you don’t go Rx)! In order to get the stimulus you need to use a challenging load for the power cleans. For most, these will be 5 single power cleans with a drop and reset between each rep. If you can drop and get right back to the bar for another lift it is still a bit too light. You should need to take a few breaths, really focus, and reset before hitting another power clean. Now let’s talk about those runs: RUN FAST! Pacing these 200s too much will totally blunt the stimulus, so dig deep at the start of each round and give full effort on the running (being safe entering and exiting the yard, of course)! The goal for all athletes today is to have at minimum a 1:1 work rest ratio, meaning at most the work should be done in 2 minutes, leaving you 2 minutes to rest. You will record the time for all 5 rounds in SugarWOD along with any scaling.

Every 4 minutes for 5 rounds:
200m Run
5 Power Cleans (90/60kg)
Post time for EACH round and any scaling