MONDAY LIFT

Plyometrics / Warm-Up

2 Sets

4/4 Skater Jumps

4 Broad Jumps

Specific Prep

4 Clean Deadlifts

4 Tall Muscle Cleans

10 Behind the Neck Elbow Punch Throughs (Front Rack Mobility)

3 Hang Power Cleans

2 Front Squats

3 Hang Squat cleans

Then add loads

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Build to Working Weights on the Power Clean and Squat Clean Warm-Ups

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Spend some time here moving through kipping pull-up progressions and butterfly pull-up progressions prior to the workout

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Level 1:

10:00 EMOM

Minute 1: 2 Power Clean + 1 Squat Clean

Minute 2: 7-5 Pull-Ups

Cleans: Perform @ 70-80% of Limit

Level 1: 10-5 Strict Pull-Ups

Strength/Skills

10:00 EMOM

Min 1: 2 Power Clean + 1 Squat Clean

Min 2: 12-9 Pull-Ups

Cleans: Perform @ 75-85% of Limiter

Limiter is 90-100% 0f 1RM

Goal: Maintain technically sound barbell positions across all five clean sets

Stimulus: Barbell primer with pulling stamina and positional refinement under light fatigue

RPE: 7.5-8/10

Primary Objective: Execute the Cleans with technical precision at working loads

Back Squat

Every 2:00 x 5 Sets

Set 1: 5 Reps @ 70%

Set 2: 5 Reps @ 70%

Set 3: 5 Reps @ 70%

Set 4: 5 Reps @ 75%

Set 5: 5 Reps @ 75%

% of 1RM Back Squat

Dumbbell Finisher

With The Same Size Dumbbells (unbroken)

2-3 Sets

8 Lateral Raises

8 Hammer Curls

8 Bent Over Tricep Kick Backs