Warm-Up EMOM
6:00 EMOM
Minute 1: Cardio Choice
Minute 2: 5 Inchworm Push-Ups + 10 Deep Lunge Mountain Climbers
Minute 3: "Barbell Complex"
Barbell Complex: 3 High Hang Muscle Cleans + 4 Bradford Press with Lockout + 5 Barbell Back Squats
Strength and Conditioning
18:00 EMOM (6 Sets)
Minute 1: Back Squat (based on % of 1RM Back Squat)
Minute 2: 2 Power Cleans + 5 Push Press @ ~70%+ of Push Press 1RM
Minute 3: Rest
*Back Squat Loading
Set 1: 5 Reps @ 70%
Set 2: 5 Reps @ 70%
Set 3: 5 Reps @ 75%
Set 4: 3 Reps @ 80%
Set 5: 3 Reps @ 80%
Set 6: Max Reps @ 75%
Stimulus and Objectives:
Goal: Complete each lift with quality mechanics and speed building to around 80% on Push Press and tackling 8-10 reps on the Back Squat @ 75%
Score = Load for Each Lift, Keep Note on How many reps on the Max Rep Back Squat you got
RPE: 7–8/10
Stimulus: Absolute Strength + Speed Strength
Primary Objective: Develop absolute strength and strength endurance in both squatting and overhead pressing under moderate fatigue.
Secondary Objective: Hold technical consistency on the Power Cleans, reinforcing our progression there.
Accessories
2-3 Sets for Quality
10 Barbell Good Mornings
:30 Weighted Wall Sit
20/20m KB OH Carry
