Thursday January 6th


Thursday January 6th

300m Run
20 Air Squats
50’ High Knees
50’ Butt Kickers
50’ Lunge and Reach
50’ Duck Walk
20 Front Squats, empty bar
300m Run
1×3 Power Position Squat Clean
1×3 Hang Squat Clean
1×3 Squat Clean w/ light weight
Then, continue building to 1st barbell weight.


Every 2 Minutes for 24 Minutes
250′ Shuttle Run

X Squat Clean *
250′ Shuttle Run

Set up a 25-50′ section and perform shuttles.
*Squat Clean Weights
Rounds 1-4: 3 reps @ 65-75%
Rounds 5-8: 2 reps @ 75-85%
Rounds 9-12: 1 rep @ 85%+
Cleans may be performed as touch and go or singles

Feel: Gas

Pacing: Reach

Target Score: Finish with at least :30 before the start on the next round

Firebreather Score: Finish with at least :30 before the start on the next round


  • Shuttle Run: Reduce distance to allow athletes to have rest at the end of each round.
  • Squat Clean: Stay on the lower end of the percentage if form is faltering. Scale to Power Cleans if athletes cannot squat due to injury or inexperience, but not because athletes are less comfortable squat cleaning than power cleaning.

Coach Focus: The stimulus of running and heavy barbell is sure to provide a gassy stimulus, but coaches need to remind athletes that the run isn’t simply a casual jog back and forth, but rather we want to see athletes RUNNING. If you have athletes who are less confident with their percentage work, you can shorten the shuttle distance to allow for more time on the barbell/less fatigue. Every athlete should have rest at the end of each round. While not ideal, if necessary, scale on the fly to ensure there is rest each round.