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DESCRIPTION

STRUCTURE: Athletes will complete 500/400 Meter Row, 30 Toes to Bar, 15 Clean & Jerks, 500/400 Meter Row, 20 Toes to Bar , 10 Clean & Jerks, 500/400 Meter Row, 10 Toes to Bar, 5 Clean & Jerks, and 500/400 Meter Row for Time.

STIMULUS: “MANI-PEDI” is a Threshold workout.

STRATEGY: Athletes should aim to complete 500/400 Meter Row in under 2:00, athletes should aim to complete 10 Toes to Bar in under 0:30, and athletes should aim to complete 5 Clean & Jerks in under 0:30.

SCALING: Athletes should cap the Row at 2:00, athletes should choose a number of Toes to Bar they can complete in (30) 5 sets max, (20) 4 sets max, and (10) 2 sets max, and athletes should choose a barbell load they can Clean & Jerk for 10 unbroken when fresh.

SCORING: Athletes’ score will be the Time it takes to complete the workout.

Athletes should aim to finish in 16-22 Minutes.

“Mani-Pedi” (Time)

“MANI-PEDI”

For Time:

500/400 Meter Row

30 Toes to Bar

15 Clean & Jerks

500/400 Meter Row

20 Toes to Bar

10 Clean & Jerks

500/400 Meter Row

10 Toes to Bar

5 Clean & Jerks

500/400 Meter Row

Subs-1000/800m Bike or 400m Run

24 min Time Cap

RX+-135/95#

RX-115/75#

50-59-95/65#, Hanging KR

60+-75/55#, Situps

Basics-200m Row, 15-10-5 Sit Ups,

CJ with PVC/BB