General Warm-Up
2:00 Cardio Choice
—
:30/:30 World's Greatest Stretch
5/5 Open Book Thoracic Rotations
:30 Alternating Scorpions
—
2 Sets:
:30 Jump Rope Practice
6 Romanian Deadlifts
6 Tall Muscle Cleans
6 Front Squats
4 Tall Cleans (Power to Squat with Crisp Footwork / Turnover and Pull into Front Rack)
Weightlifting
Every 2:30 x 5 Sets
Clean + 2 Hang Clean + Front Squat
Starting @ 65% of 1RM Clean and increasing to a heavy complex for the day. The priority is still the Hang Clean here, but we are looking to increase to a heavier load than we did in week 2 of this cycle.
The Clean can be either a Power Clean or a Squat Clean. Ideally we catch high and start catching lower and lower on each set
Modifications:
- Adjust to the Hang Power Clean for all cleans or 3 Hang Power Cleans + 3 Front Squats for newer athletes in order to manage positions and develop technique.
Conditioning
3 Rounds for Time
500m Row
20 Single Dumbbell Box Step-Ups
50 Double Under’s
Dumbbell Step-Ups: 1 x 22.5/15kg
Box Height: 24/20”
Goal: 11:00 – 15:00 | Time Cap: 15:00
Stimulus: Aerobic Capacity / Cyclical Pacing
RPE: 7-8/10
Primary Objective: Maintain consistent row splits and protect double under efficiency across all three rounds as fatigue builds.
Secondary Objective: Steady step-up pace with full hip extension at the top of every rep, keeping the torso tall and midline braced.
Accessories
For Quality
3 Sets:
12.5m Sled Push
:30/:30 Paloff Press Hold
