This is a longer aerobic piece designed to build endurance, pacing, and consistency, very similar to the demands of Murph. You should approach this at a sustainable pace from the start, not a sprint. Air squats should be smooth with consistent depth and breathing. Double unders will elevate the heart rate, so encourage staying relaxed in the shoulders and breaking early if needed. Hang power cleans should be a light-to-moderate weight that allows efficient cycling with good mechanics, no muscling the bar. The 400m run should be steady and repeatable so you can come back in and keep moving. The goal is continuous movement for the full 30 minutes with consistent rounds, not a fast start and fade.
WORKOUT:
30 Min AMRAP:
15 Air Squats
50 Double Undeers
9 Hang Power Clean (95/65)
400m Run