FRIDAY

Warm-Up

1 Set

:60/:60 Couch Stretch

1:00 Alternating Active Pigeon Pose

:30/:30 Samson Stretch

-

2 Sets

:30 Jump Rope Practice

5 Bootstrap Squat with Deep Squat Thoracic Rotations

:15 Passive Hang + :15 Active Hang

5 Strict Knee to Chest

-

Barbell Primer

3 Sets, with an Empty Barbell

Tall Muscle Clean

Tall Power Clean

Tall Clean

High Hang Power Clean

High Hang Squat Clean

Hang Power Clean

Hang Squat Clean

Weightlifting

Every 90 seconds

1 Power Clean + 1 Squat Clean

Start @ 70% of Power Clean and build

Extra Instructions / Scaling Adjustments

*Once you can no longer Power Clean, continue with only 1 Squat Clean until you reach a heavy for the day.

Cap 12 Sets

“Body Rock”

Fitness

3 Rounds for Time

100 Single Under’s

20 Kipping Knees 2 Chest

10 Front Squats

Performance

3 Rounds for Time

75 Double Unders

20 Toe to Bar

10 Front Squats 85/57.5kg

*Front Squats are from the Floor

Objectives / Stimulus / RPE / Workout Strategy

Goal Time: 10:00-13:00

Time Cap: 15:00

Stimulus: Midline / Muscular Endurance

RPE: 8/10

Primary Objective: Complete each round of the workout in under 4 minutes

Secondary Objective: Complete the Front Squats unbroken and keep to 3 sets or less on the Double Under’s and Toe to Bar during each round of this workout

Athlete Strategy and Workout Flow:

This workout was built off the 2024 Semifinal Workout #2 at this year's Semi's. The goal is to hit a similar time domain and stimulus as the top athletes in the world. We have reduced the overall volume and loading to allow for this and keep you moving in the range of that 10-13 minute time domain. The goal here is to move with purpose, stay in control and finish the last set of Front Squats strong.