General Prep
1 Sets
200m Run
10 Tempo Air Squats 31x1
10 Deep Lunge Mountain Climbers
:30 Down Dog Calf Gas Pedals
10 Behind the Neck Elbow Punch Throughs
10 Barbell Good Mornings
Specific Barbell Prep
2 Sets:
3 Tall Muscle Cleans
3 Front Squats
3 Hang Power Cleans
3 Hang Squat Cleans
3 Paused Front Squats (:01 pause)
Then Add loads and Build to 60–65% for Set 1 of complex
Every 2:30 x 5 Sets
2 Squat Cleans
3 Paused Front Squats
Set 1: 65%
Set 2: 70%
Set 3: 70%
Set 4: 75%
Set 5: 75%
% is Based on 1RM Squat Clean
Coaching Notes, Strategy, and Goals
Goal: Clean and technical squat clean reps, followed by solid positions in the pause front squats.
Stimulus: Front Rack Stability and Strength / Technical Strength in the CleanConditioning
For Time:
200m Run
5 Power Cleans
5 Front Squats
200m Run
10 Power Cleans
10 Front Squats
200m Run
15 Power Cleans
15 Front Squats
Barbell. 60/40kg
Coaching Notes, Strategy, and Goals
Goal: 6-9 min
Time Cap: 12 minutes
Stimulus: Pacing Under Fatigue / Leg Endurance
RPE: 8/10
Primary Objective: Maintain composure and barbell control as volume builds
Secondary Objective: Keep run pace consistent to preserve front squat quality