On the 4:00 x 5 Rounds:
400 Meter Run
1 Round of “DT” (155/105)
## DESCRIPTION
* This interval workout combines cardio and barbell cycling components
* New rounds begin every 4 minutes [0-4-8-12-16]
* Your score today is your slowest of the 5 rounds
* Choose a run distances and weights that allow for these rounds to take no more than 3:30
* This leaves you at least 30 seconds of rest before beginning the next round
## BARBELL MOVEMENTS
* 1 Round of “DT” is:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
* Weight selection is important in finishing within these 4-minute windows
* Choose weights that allow you to clear each round in no more than 1:30