General Prep
2 Sets: For Quality
6 Romanian Dealifts
6 Tall Muscle Cleans
8 Bradford Press with Lockout
3 Push Press
10 Deep Lunge Mountain Climbers
Specific Barbell Prep and Primer
w/ light loads on the barbell
2 Sets
Clean Lift Off
Slow Pull Power Clean
Low Hang Power Clean (Below Knee)
Power Clean
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3 Sets x 2.2 Tng Power Cleans
Build to Starting Weights on Power Cleans
Power Clean
Every 3:00 x 4 Sets
2.2.2 Unbroken Power Clean @ 70-85%
*Rest 10-15s b/t doubles
% is Based on 1RM Power Clean
Note that this designates 6 reps done as touch and go doubles. Build to an RPE 9 top set, ideally performing multiple sets at 85%.
Conditioning
7:00 AMRAP
7 Power Cleans
7 S2OH
7 Lateral Burpees over the Bar
Barbell: 42.5/30kg
Goal: 4–6+ rounds
Stimulus: High-intensity barbell cycling with burpee interference under a short time constraint
RPE: 9/10
Primary Objective: Keep the barbell moving with efficient cycling and minimal pauses
Secondary Objective: Maintain smooth, consistent burpee pacing to avoid redlining
2-3 Sets: For Quality
15 Barbell Hip Thrust + :15 Barbell Hip Thrust Hold, @ Light to Moderate Loads
6/6 Single Arm Kettlebell Z-Press
