MONDAY LIFT

General Prep

2 Sets: For Quality

3 High Hang Muscle Cleans

10 Behind the Neck Elbow Punch Throughs

5 Barbell Good Mornings

5 Back Squats

5 Front Squats

Specific Barbell Prep and Primer

3 Sets

2 Power Cleans + 2 Squat Cleans

Building to starting weight at 70%

Power Clean + Squat Clean

Every 3:00 x 5 Sets

Set 1: 3+2 Reps @ 70%

Set 2: 2+2 Reps @ 75%

Set 3: 2+1 Reps @ 80%

Set 4: 1+2 Reps @ 83%

Set 5: 1+1 Reps @ 85%+

% of Power Clean

Conditioning (For Time)

Level 1.

22-16-12

12-16-22

30-20-10

Dumbbell Snatch 22.5/15

Wallballs 9/6

... Directly into:

10–20-30

Burpee Bar Hops

Hang Power Cleans 50/35

Goal:

Stimulus:

RPE:

Primary Objective:

Secondary Objective:

Goal: keep moving the whole time, finish 9–14 min.

Stimulus: first ladder = smooth, fast DB snatch + wallball rhythm; second ladder = burpees spike HR, then hang power cleans stay snappy under fatigue.

RPE: 8–9/10.

Primary Objective: consistent pace across both ladders with no long transitions.

Secondary Objective: smart breaks and quick splits on the 30s; cleans as fast sets of 5-10 reps.