General Warm-Up
2:00 Cardio Choice
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2 Sets (Priming the Pull and Front Rack):
5 Tall Muscle Cleans
5 Barbell Good Mornings
8 Behind the Neck Elbow Punch Throughs
3 Barbell Squat Jumps
5 Front Squats @ empty barbell
Specific Prep
3 Clean Lift Offs @ empty barbell (Focusing on Lat Engagement, Bar Path)
3 High Hang Power Cleans @ empty barbell (Focusing on Fast Elbows)
2 Front Squat
1 Hang Power Clean
3 Step Up to Box Height, then 3 Box Jumps
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3-4 Sets: light loads then building to working loads
1 Power Clean + 2 Front Squats + 1 Power Clean (Rehearse touch and go rhythm before loading)
Weightlifting
Power Clean + Front Squat + Power Clean
14:00 EMOM
Minute 1: 1 Power Clean + 2 Front Squats + 1 Power Clean
Minute 2: 3 Seated Box Jumps to High Box
For Load
Loading Notes
Work at 70-80% of the 1RM Power Clean across the complex; open at the low end and build only if the reps stay touch and go.
Reps are meant to be touch and go today, the bar moves from Power Clean into Front Squats and back into a touch and go Power Clean.
Seated Box Jumps build to a high box height while maintaining safety; add height only when the athlete lands tall and in control.
Conditioning
AMRAP, 3 Sets
Set 1: 1:00 at Each Station
Set 2: :45 at Each Station
Set 3: :30 at Each Station
Station 1: Deadlift
Station 2: Strict Pull-Up
Station 3: Box Jump
Rest :30 after Each Station
So the flow is:
Set 1: 1:00 Deadlift → :30 Rest → 1:00 Strict Pull-Up → :30 Rest → 1:00 Box Jump → :30 Rest
Then repeat at :45 work/:30 rest, and finally :30 work/:30 rest.
Score = Total Reps
Barbell: 100/70kg
Box: 24/20in
Goals: 110-150 Reps
Stimulus: Grip Endurance / Pulling Stamina
RPE: 8/10
Primary Objective: Accumulate reps at a repeatable pace, targeting around 20 per minute on the Deadlift and Box Jump.
Secondary Objective: Keep Strict Pull-Up sets short and frequent so grip survives all three rounds.
