General Warm-Up
2:00 Row
10 Alternating Overhead Tricep / Lat Stretch (Front Rack Mobility)
:10/:10 Hand to Hand Wrist Circles (Each Direction)
10 Alternating Scorpions
10 Iron Cross Stretch
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2 Sets
6 Tall Muscle Cleans
:20 Behind The Neck Elbow Punch Throughs
6 Barbell Good Mornings
6 Barbell Back Squats
Then take the barbell to the rack and talk over loading, spotting, and bailing.
Strength: Back Squat
Take 15:00 to Establish a 1RM Back Squat
Ideal jumps: 5 reps at 50%, 3 reps at 60%, 3 reps at 70%, 1 rep at 75%, then singles climbing from 80% upward to a true 1RM. Rest should increase progressively as loads increase, with 2 to 3 minutes between singles above 85%.
Conditioning
For Load
Every 3:00 x 5 Sets:
25/20 Calorie Row
Barbell Complex:
Power Clean + Hang Squat Clean + Front Squat
Level 1: 20/16 Calorie Row
Barbell Complex: 75-85%+ of 1RM Clean
The complex must be completed unbroken.
Time Cap: 3:00 per set
Score = Sum Total Load Across 5 Sets
Goals: All sets completed at 75-85%+ of 1RM Clean, row completed under 1:30 each set
Stimulus: Barbell Conditioning / Technique Under Fatigue
RPE: 8.5/10
Primary Objective: Complete all five complexes unbroken at 75% or above of 1RM Clean, with no missed lifts across the entire workout.
Secondary Objective: Complete the row buy-in under 1:30 on the clock each set, arriving at the barbell with enough composure to execute the complex with quality receiving positions.
