MONDAY

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

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