“Front Runner”
For Time:
200 Meter Run, 2 Power Cleans + Jerks
200 Meter Run, 4 Power Cleans + Jerks
200 Meter Run, 6 Power Cleans + Jerks
200 Meter Run, 8 Power Cleans + Jerks
200 Meter Run, 10 Power Cleans + Jerks

Fitness - 135/95# Open - 155/105# Cuckoo - 185/135#

Alpha

Parallette HSPU
"On the 1:30" x 7 Rounds:
15/12 Calorie Row
Time remaining in the window:
Max Kipping Parallette HSPU

Each 1:30 interval starts with the buy-in row. In the time remaining, athletes accumulate reps on the wall. No break between rounds - clock continues to run. Let's record all seven rounds, to gauge our consistency. The system will add the rounds together for our score for the part, being max repetitions.

On the deficit - let's modify to a challenge that allows at least 5+ repetitions unbroken. We want the repetitions here versus completing 1-2 reps per round.

Split Jerk
3 Sets of 3: Press in Split
3 Sets of 3: Jerk Balance
5 Sets of 2: Split Jerk

Aerobic Capacity
Athlete's choice on equipment, with the Erg Bike as preference #1 today.
4 Sets:
5:00 Light Pace
3:00 Moderate Pace
2:00 Fast Pace
Each set is 10:00, equalling the 40:00 total. Not for score or time. Focus on the quality of our pacing.