Tuesday March 17th

General Warm-Up
1:00 Row + 1:00 Jump Rope
:30/:30 Quadruped Adductor Hip Rock
:30 Down Dog Calf Stretch
:30/:30 Active Pigeon Stretch (5 sec Pause in Stretch)
:30/:30 Couch Stretch
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2 Sets
10 Pause Glute Bridges (2sec)
:30 Dead-Bug Alternating Heel Taps
:30  Alternating Bird-Dogs
8/8 Staggered Stance Single KB RDL
Specific Prep
2-3 Sets:
:30-:45 Row, Building Pace
5 Romanian Deadlifts
3 Hang Clean High Pulls
5 Hang Power Cleans
3 Seated Box Jumps, building to working height
:30 Jump Rope Practice
Barbell Prep and Primer
3 Sets:
3 Deadlifts + 2 Seated Box Jumps
Building to working Loads

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Deadlifts
Every 3:00 x 5 Sets
Set 1: 6 Deadlifts + 3 Seated Box Jump
Set 2: 5 Deadlifts + 3 Seated Box Jump
Set 3: 4 Deadlifts + 3 Seated Box Jump
Set 4: 3 Deadlifts + 3 Seated Box Jump
Set 5: 3 Deadlifts + 3 Seated Box Jump

Starting @ 65% on Set 1 (6 Reps), and increasing by feel to a heavier triple at around an 8/10 RPE on Set 5

Modifications:
Level 1: Every 3:00 x 5 Sets: 6-8 Reps as Romanian Deadlift or Traditional Deadlift with light to moderate loads + 3 Seated Position to Vertical Jump
Movement Limitations: Hex Bar Deadlift / Sumo Deadlift / Romanian Deadlift ( + 3 Seated Vertical Leaps )
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"Central Intelligence"

For Time:
1k Row
30 Hang Power Cleans
100 Double Unders
barbell: 155/105lb, 70/48kg
Score = Time
Level 2

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For Time:
1k Row
30 Hang Power Cleans
100 Double Unders
Barbell: 115/75lb, 52/34kg

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Level 1
For Time:
750m Row
20 Hang Power Cleans
100 Single Unders
Barbell: 75/55lb, 34/25kg

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Masters 55+
For Time:
1k Row
30 Hang Power Cleans
75 Double Unders
Barbell: 95/65lb, 43/30kg

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Goal: 7-11 minutes
Time Cap: 13 minutes

RPE: 8/10
Stimulus: Barbell Conditioning / Aerobic Threshold

Primary Objective: Manage the barbell strategically across the 30 Hang Power Cleans. This is the make-or-break section of the workout and athletes who go unbroken too early will pay with forearm fatigue and trouble on the dubs.
Secondary Objective: Hold a strong, sustainable pace on the row without blowing up before the barbell. Row should feel like an 8/10 effort, so it's strong but not all out.

Workout Strategy
"Central Intelligence" is not all that its name suggests. It's a 3-Part Chipper that tests aerobic capacity and barbell stamina in sequence. Row at a pace you can sustain into the cleans without too much rest at roughly a 1:50-2:00/ 2:00-2:10 pace per 500m effort for most athletes. On the Hang Power Cleans, plan your sets before you start. A 10-10-10 or 10-8-7-5 approach will serve most athletes better than going unbroken and then standing over the bar unable to move. Keep the bar close, and turnover quick, and use your hips, avoiding the urge to curl the barbell. Transition straight to the jump rope. Double Unders should be fast and rhythmic; get into a flow early and don't break unless you have to. Athletes who can find a rhythm on the rope will close this out strong.

Movement Modifications
- Hang Power Cleans: Look to lighten the load or move to Dumbbell Hang Power Cleans (2x) for athletes with movement limitations and shoulder impingement issues.
- Double Unders: 1.5:1 Single Unders (150 reps) or Plate Hops for newer athletes. Line Hops are even an option today.
- Row: Sub a 2k Bike Erg or 1k Ski Erg as the equivalent for the day.

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