MONDAY

General Prep

2:00 Cardio of Choice

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2 Sets:

6 Tall Muscle Cleans

10/10 Behind the Neck Elbow Punch Throughs

8 Quarter Squat Reactive Jumps

8 Barbell Good Mornings

6 Front Squats

8 Scapular Pull-Ups

8 Ring Rows

Specific Prep and Barbell Primer

2 Sets w/empty barbell

3 Hang Muscle Cleans

3 Tall Squat Cleans

3 Hang Squat Cleans

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Add Loads

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3 Slow Pull Squat Clean

3 Squat Clean

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Get to Working Loads

Squat Clean

Every 90 seconds x 10 Sets

Sets 1-5: 2 Squat Cleans @ 75%

(Touch & Go)

Sets 6-10: 1 Squat Clean @ 80-90%

% is Based on 1RM Squat Clean

Level 2:

For Time:

16-12-8-4

Front Squat

Banded  Pull-Ups

Burpees

Barbell: 30/20kg

Conditioning

For Time:

20-15-10-5

Front Squat

Pull-Ups

Bar Facing Burpees

Barbell: 42.5/30kg

Stimulus and Objectives:

Score: Time

Time Cap: 14:00

Goal: 7:00 - 11:00

Stimulus: Leg Stamina & Gymnastics Volume Under Fatigue

RPE: 8/10

Primary Objective: Stay consistent on pull-up volume while cycling light front squats efficiently

Secondary Objective: Keep consistent unbroken reps on Front Squats throughout.