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              <span class="initials">FEB 9</span>
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              <a data-turbo-action="advance" class="post-title" href="/strength-speed-2025-02-09">Strength &amp; Speed // Sunday - 2025.02.09</a>
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              <a href="/workout_structures/rounds_for_time">Rounds-for-Time</a>
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              <a href="/movement_types/strength">Strength</a>
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              <a href="/equipment/barbell">Barbell</a>
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  <p><strong>For Time:</strong><br>
- 5 rounds of:<br>
  - 5 Deadlifts<br>
  - 10 Box Jumps<br>
- 4 rounds of:<br>
  - 5 Hang Power Cleans<br>
  - 10 Burpees Over the Bar<br>
- 3 rounds of:<br>
  - 5 Front Squats<br>
  - 10 Toes-to-Bar</p><br><p><strong>Barbell:</strong> #185 / #135<br>
<strong>Box Height:</strong> 24" for men, 20" for women<br>
<strong>Time Cap:</strong> 20 Minutes</p><br><p><em>Note: Focus on moving the barbell efficiently in the strength portion to conserve energy for the higher intensity movements later in the workout.</em></p>
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