General Warm-Up
2:00 Cardio Choice
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10 Alternating Iron Cross Stretch
10 Down Dog Toe Touches
8 Inchworm Push-Ups
10 Bootstrap Squats
:30 Jump Rope Practice
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2 Sets:
10 Alt Box Step-Ups
8 Air Squats @ 20x1 Tempo
6 Pogo Hops in Place
Specific Barbell Prep
2 Sets w/ Empty Barbell:
5 Hang Muscle Clean
5 Front Squats
3 Power Clean
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Then Build to Working Loads for the Complex:
3 @ 50%
2 @ 60%
1+2+1 @ 65-70%
Weightlifting
Power Clean + Front Squat + Power Clean
For Load
12:00 EMOM
Min 1: 1 Power Clean + 2 Front Squats + 1 Power Clean
Depth Jump to Box Jump: Bench or 20in Box to the same height or a higher box
Loading Notes
Work at 70-80% of the limiter in the complex, which is the Front Squat for most athletes.
Reps are touch and go today, the bar does not leave the hands or the front rack position mid-complex.
Depth jump height stays modest and the landing box can build, but only if the reps stay quiet and powerful.
Conditioning
For Time
10 Rounds
3 Power Cleans
6 Hand-Release Push-Ups
30 Double Under’s
Work 2:15 / Rest :45 x 3 Sets
After the third rest period, continue working without additional mandatory rest until all 10 rounds are completed.
Time Cap: 15:00
Score = Rounds + Reps
Barbell: 60/40kg
Sub. 60 Single Skips
Objectives, Stimulus, Workout Strategy and Movement Modifications
Goals: 11:00-14:00
Stimulus: Barbell Cycling / Grip / Upper Body Density
RPE: 8/10
Primary Objective: Complete each working round in roughly 1:00.
Secondary Objective: Quick singles or touch and go on the cleans with efficient hands on the bar.
