MONDAY LIFT

General Movement Prep

1 Sets For Quality

2:00 Machine Choice

8/8 Single-Leg Glute Bridge March

8 Goblet Squats (light KB)

8/8 Reverse Lunges (bodyweight)

:15 Hollow Hold

Specific Barbell Prep

1 Set:

3 Tall Muscle Cleans

3 Front Squats

3 Press in Split

3 Hang Power Clean

3 Hang Squat Cleans

3 Split Jerks with 1 sec Pause in the Catch

Scale. Push Jerk

Then Add loads and Build to ~70% for Set 1 of complex

Clean and Jerk Complex

Every 3:00 x 5 Sets

Clean and Jerk

Rest 10-15 seconds

Clean + Front Squat + Jerk

*Clean may be a power clean or squat clean

*Jerk may be a split jerk or push jerk

Start @ 70% of 1RM Clean and Jerk and Build to around 80% or 8/10 RPE. This is not meant to be a max for the day.

Conditioning

For Time

15-12-9

Power Clean

Front Squat

Push Jerk

Barbell: 60/40kg

Score: Time to complete

Goal: 5-7 minutes

Time Cap: 10 minutes

Stimulus: Moderate-load barbell cycling under sustained fatigue. Full-body power endurance test demanding precision and control across all movement patterns.

RPE: 8.5–9/10

Primary Objective: Maintain smooth, unbroken transitions through each complex while keeping barbell movement quality high.

Secondary Objective: Limit rest between sets and rounds to sustain consistent barbell tempo from start to finish.