MONDAY LIFT

General Movement Prep

2 Sets: For Quality

:30 Jump Rope Practice

8/8 Single-Leg Glute Bridge March

6 Dual Dumbbell Muscle Cleans

6 Dual Dumbbell Front Squats

12 Alternating Reverse Lunges (Round 1 BW, Round 2 with Dumbbells )

Specific Front Squat Prep and Build

Empty Barbell: 5 Front Squats (focus on high elbows and upright torso)

3 Reps @ ~45-50%

3 Reps @ ~50-55%

Then put working loads on the barbell

Front Squat

Every 2:30 x 4 Sets

Set 1: 10 Reps @ 60%

Set 2: 8 Reps @ 65%

Set 3: 8 Reps @ 65%

Set 4: 6 Reps @ 70%

% of Front Squat

Spend 5 mins on Clean and Jerk technique building to working loads

Level 1.

For Time

Every 4:00 x 3 Sets

75 Single Under’s

8 Hang Clean and Press

10 Dual DB Front Squats

Conditioning

For Time

Every 4:00 x 3 Sets

50 Double Under’s

8 Clean and Jerks

10 Dual DB Hang Squat Cleans

Dumbbells: 2 x 22.5/15kg

Barbell: 60/40

Goal: 2:30–3:15 per round, finishing with consistent pacing across all three sets.

Stimulus: Midline stability, leg endurance, and coordination under moderate fatigue.

RPE: 8/10

Primary Objective: Complete each set at a repeatable pace with unbroken sets or close to unbroken sets with controlled rhythm and breathing

Secondary Objective: Maintain tight overhead positioning and balance during the jerk to preserve efficiency.