Specific Prep
2:00 Machine
Broomstick Complex
---
Specific Barbell Primer
2 Sets w/ Empty Barbell
3 Position Muscle Clean
3 Position Power Clean
3 Position Squat Clean
*3 Position (High Hang + Hang + Low Hang)
--
Add Loads:
--
3-5 Sets: Building to Working Loads
Hang Clean + Low Hang Clean
Weightlifting : Hang Clean Complex
Every 2:00 x 6 Sets:
1 Hang Clean + 1 Low Hang Clean
Start at 75% of 1RM Clean and build to a heavy for the day across the six sets.
The two-position complex demands consistent execution at both levels. chest over the bar, tension loaded through the hamstrings, and patience to the hip before driving into a fast and explosive extension.
Both Power and Squat variations are acceptable. Total load is the primary goal. Completing all six sets at or above 75% is the primary objective. The heavy for the day is the secondary objective.
Conditioning
For Time:
Every 4:00 x 4 Sets:
18 Kettlebell Swings
15/11 Calorie Echo Bike L1. 12/9 Cals
9 Power Cleans
Score = Sum Total Time
Kettlebell: 24/20kg
Barbell: 60/40kg
Objectives, Stimulus, Workout Strategy and Movement Modifications:
Goals: 2:00-3:00 per Set
Stimulus: Barbell Cycling and Conditioning / VO2 Max
RPE: 9.5/10
Primary Objective: Hold the Power Clean in big unbroken touch-and-go sets. All 9 unbroken is the standard to chase, with 5-4 or quick 3-3-3 as the controlled fallback.
Secondary Objective: Push the Echo Bike at a true redline effort without blowing past it. The goal is to step off the bike and arrive at the barbell immediately, not gasping and stalled.
