FRIDAY

Power Clean Battery Test

For Reps:

2:00 Max Reps @ 85%

% is Based on 1RM Power Clean

Score: Reps

Extra Instructions

The goal here is to be able to hit repeatable reps at higher percentage weight. The key focus here will be dialing in the time between reps in order to hit quality reps and catch in a quality front rack position. The focus should be consistency of the feet and fast elbows punching under the bar. 

"Tarzan"

For Time:

Fitness

21-15-9

Deadlifts

Kipping Knees

300m Run

Barbell: 55/35kg

Performance

21-15-9

Deadlifts

T2B

400m Run

Barbell: 80/55kg

Goals / Stimulus / Objectives

Goal: 11-13 minutes

Time Cap: 15 minutes

Primary Objective:

Move quickly through large sets while maintaining efficient cycling on deadlifts and smart pacing on T2Bs to avoid failure.

Secondary Objective:

Manage hanging endurance—break T2Bs early if needed to prevent burnout. Keep a smooth, controlled pull on deadlifts to avoid excessive fatigue.

Accessory.

3 sets

10 Kneeling DB Curl and Press

10 Disc Body Saws