Warm-Up
2:00 Cardio Choice
–
:60/:60 Hip Flexor Stretch
straight into
Squat Prep 0.1
10 Seated Hip Switches (Knees 90/90)
10 Alternating WGS (Worlds Greatest Stretch)
10 Down Dog Toe Taps
10 Cossack Squats
10 Intentional Squat Jumps
Specific Barbell Prep
Back Squat
5 Reps @ 50%
3 Reps @ 60%
3 Reps @ 65%
Then Working Loads on the Bar
Back Squat
Every 2:00 minutes x 6 Sets
Set 1: 5 @ 70%
Set 2: 5 @ 70%
Set 3: 5 @ 75%
Set 4: 5 @ 75%
Set 5: 3 @ 80%
Set 6: 1 @ 85-90%
% is Based on 1RM Back Squat
Record Each Working Weight
Extra Instructions / Coaches Notes
The goal here is to be able to hit repeatable reps at higher percentage weight. The key focus here will be dialling in the time between reps in order to hit quality reps and catch in a quality front rack position. The focus should be consistency of the feet and fast elbows punching under the bar.
Conditioning
8:00 AMRAP
Max Wall Balls
Starting at 0:00 and EMOM, Complete 5 Power Cleans
Wall Ball: 9/6kg, 10/9ft
Power Clean
Performance Plus 60/40
Performance 55/35
Fitness 40/30
Goals / Stimulus / Objectives
Goal: Accumulate as many wall ball reps as possible while staying consistent with power cleans. Athletes should aim for at least 80+ total wall balls across the workout.
Primary Objective: Sustain steady wall ball sets and minimise transition time between power cleans and returning to the wall ball.
Secondary Objective: Unbroken Sets of Tap and Go Power Cleans
Stimulus: Midline and shoulder stamina under fatigue. Athletes must balance heart rate control with upper-body endurance.
RPE: 7.5/10—Moderately uncomfortable. The workout requires managing breathing and local muscular fatigue, especially after the later rounds of power cleans.
Midline Focus
100/75 Ab Mat Situps
5 min time Cap
