THURSDAY

General Prep

2 Sets: For Quality

10 Bootstrap Squats

15 Banded Pull-Aparts

20 Bear Plank Shoulder Taps

5 Tall Muscle Cleans

5 Front Squats

3 Hang Squat Cleans

Specific Prep

1.1.1 Squat Cleans @ 50%

4 Bench Press @ 50%

10 Wall Balls

1.1.1 Squat Cleans @ 60%

4 Bench Press @ 60%

10 Wall Balls

1.1.1 Squat Cleans @ 70%

--

Load to 70% of Bench

Load to 75% of Squat Clean

Strength/Conditioning

Bench Press Loading:

Set 1: 70%

Set 2: 70%

Set 3: 75%

Set 4: 75%

Set 5: 80%

Set 6: 80%+

Level 2. 9-12 Wall Balls

Every 2:00 x 12 Sets,

Alternating Stations

Station 1:

1.1.1 Squat Clean

Station 2:

4 Bench Press + 15 Wall Balls

Squat Clean:

@ 70%+ of 1RM Squat Clean

Coaching Notes, Strategy, and Goals

Goal: Consistent Mechanics under increasing loads

Score: Sum Total Load between Squat Clean and Bench

Stimulus: Heavy Lifting Under Controlled Rest / Power Output and Absolute Strength

RPE: 8/10

Primary Objective: Maintain clean mechanics under barbell fatigue across squat clean triples

Secondary Objective: Stay consistent on the Bench, while managing wall ball interference

Accessories

3 Sets: For Quality

12 Alternating Goblet Cossack Squats

7/5 Ring Dips

30-45 Second Wall Sit, Add Load