General Warm-Up
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2 Sets:
5 Tall Muscle Cleans (Empty Barbell, focus on elbow speed)
8 Barbell Good Mornings (Empty Barbell)
10 Behind the Neck Elbow Punch Throughs
5 Barbell Squat Jumps (Empty Barbell, hip extension timing)
Specific Clean Prep
2 Sets: Empty Barbell, Then Light Loads
3 High Hang Power Cleans (Focus on hip snap and fast elbows)
3 Hang Power Cleans (Just below the knee)
3 Lift Offs (Pause at the knee, lat engagement, bar close)
3 Power Cleans (Full pull from the floor)
Building to opening attempt loads.
Weightlifting: Power Clean
For Load
Take 15:00 to Establish a 1RM Power Clean
This is our Power Clean 1RM baseline test to open the cycle. We will revisit this in Week 9 and chase a new max with nine weeks of volume and positional work behind us. Keep detailed notes on your loading, your jumps, and the feel of your max for the day. We are not chasing ugly reps; the goal is the heaviest technically sound power clean you can execute with confidence today.
Conditioning
For Time
30 Power Cleans
800m Run (2 x 400m)
30 Bar Facing Burpees
Time Cap: 11:00
Score = Time
Barbell: 60/40kg
Goals: 7:00-11:00
Stimulus: Barbell Cycling, Run and Burpee Conditioning
RPE: 9/10
Primary Objective: Complete the 30 power cleans in smart, planned sets and hit the run at a strong 2-3k type pace.
Secondary Objective: Maintain a steady, unbroken burpee rhythm to the finish, keeping the feet moving and not stopping to rest on the floor.
