MONDAY LIFT

General Warm-Up

2 Sets: For Quality

6 Tall Muscle Cleans

6 Barbell Good Mornings

6 Quarter Squat Reactive Jumps

6 Box Jumps

Power Cleans

Every 90 sec x 3 Sets

3 TnG Power Cleans @ 70%

Every 90 sec x 3 Sets

2 TnG Power Cleans @ 75-80%

Every 90 seconds x 3 Sets

1 Power Clean  @ 85%+

Level 2:

For Time:

400/350m Row

15 Hang Power Cleans

30 Box Step Overs

15 Hang Power Cleans

400/350m Row

Barbell: 40/30kg

Box Height: 24/20in

Conditioning

For Time:

500/450m Row

15 Power Cleans

30 Box Jump Overs

15 Power Cleans

500/450m Row

Barbell: 60/40kg

Box Height: 24/20in

Time Domain: 7:00–11:00

Time Cap: 15:00

Score: Time to complete

Stimulus: Posterior Chain / Power Output Chipper

RPE: 9/10

Primary Objective: Complete the entire workout in under 10:00.

Secondary Objective: Finish each set of 15 power cleans in under 1:00.

Optional Accessories

2 Sets, For Quality

8/8 Front Rack Bulgarian Split Squat

8 Romanian Deadlifts 3311 Tempo

10/10 Single Leg Hip Extensions