Weightlifting
Power Clean
Every 90 seconds x 10 Sets
2 Clean Pulls
1 Power Clean
-rest :15-
1 Power Clean
4 Sets @ 70-80%
3 Sets @ 80+%
3 Sets @ 85%
% is Based on 1RM Power Clean
Level 2.
2 Segmented Clean Grip
Deadlifts + 2-3 Hang Power
Clean
*Focus here is developing positional awareness and then learning how to transfer power and speed through the hips, keeping the bar close on the turnover
Conditioning
Level 1.
10:00 AMRAP
5 Strict Handstand Push-Ups
5 Power Snatch
25 Double Unders
Barbell: 60/40kg
Level 2.
5 Dumbbell Push Press or 5 Box Pike Handstand Push-Ups (Knees)
5 Hang Power Snatch
35 Single Under’s
Stimulus and Objectives:
Goal: 5–7+ rounds
Score: Rounds + Reps
RPE: 8/10
Stimulus: Barbell Cycling and Upper Body Interference
Primary Objective: Maintain consistent, composed sets on strict gymnastics while holding smooth barbell cycling.
Secondary Objective: Avoid missed reps and maintain flow between transitions, especially on jump rope.
