General Prep 1:00 Cardio Choice 5/5 Worlds Greatest Stretch 10 90/90 Hip Switch + Get-Ups 10 Down Dog to Up Dog 20 Down Dog Alternating Toe Touches Specific Prep 2 x 8 Romanian Deadlifts 6 Tall Muscle Cleans 8 Bradford Presses w/lockout 8 Back Squats - Building to Working Loads 3-4 x 3 Back Squats 1 Power Clean + 3 Strict Press Strength: Back Squat + Strict Press 12:00 EMOM Minute 1: 3 Back Squats at 80% of 1RM Minute 2: 5 Strict Press at 100% of 3x10 Strict Press Test from Week 1 Strict Press is taken from the floor of each set. Athletes should have both bars staged and loaded before the EMOM begins. Six total sets of each movement across the 12:00 window. Conditioning For Rounds + Reps 12:00 AMRAP 2 x Barbell Complex 10m Dual Kettlebell Front Rack Walking Lunge 8 Toes to Bar
Barbell Complex = 2 Power Cleans + 2 Push Jerks 60/40 Kettlebells: 2 x 24/20kg Score = Rounds + Reps Goals: 6-8 Rounds Stimulus: Muscular Endurance / Midline RPE: 8.5/10 Primary Objective: Consistent pacing across all rounds, no significant drop-off from minute 1 to minute 12. Secondary Objective: Unbroken movements on all three stations with quick, composed transitions between each.
