Specific Barbell Prep
6 Tall Muscle Clean
10 Behind the Back Elbow Punch Throughs
4 Tall Power Clean (2-4in Drop)
-
2 x Empty Barbell
Hang Power Clean + Low Hang Power Clean + Mid-Shin Power Clean (Floor)
- Add Loads -
2-3 Sets, Building to Starting Weight
Slow Pull Power Clean + Power Clean
Weightlifting: Power Clean
10:00 EMOM
1 Power Clean
Start at 60% of 1RM Power Clean and build each minute to a heavy single for the day. Athletes should be adding load deliberately, not chasing a number at the expense of position. The catch must be locked in and athletic at every percentage. If the pull starts breaking down, hold the load or take a smaller jump rather than grinding through poor mechanics.
Conditioning
For Time:
20-15-10-15-10-5
KB Swings 24/20
Box Jump Overs
30 Double Unders
Time Cap: 14:00
Score = Time
Goals: 7:00-11:00
Stimulus: Jump Pump / Grip Fatigue / Sprint Triplet
RPE: 9.5/10
