FRIDAY

Warm-Up:

1 Set

:60/:60 Couch Stretch

1:00 Alternating Active Pigeon Pose

:30/:30 Samson Stretch

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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

Hang Power Clean

5 Romanian Deadlifts

Conditioning

Performance and Fitness

For Time:

5 Sets

5 Power Cleans

10 Deadlifts

15 Med Ball Sit-Ups 9/6

10 Bar Facing Burpees

Rest 2:00 between sets

Barbell: 80/55kg

Objectives / Stimulus / RPE / Workout Strategy

Goal: 2:00-3:00 / Sets

Score: Total Time, Including Rest

Stimulus: Barbell Cycling / Midline

RPE: 8.5/10

Primary Objective: Power Clean proficiency of technique and efficiency on cadence

Secondary Objective: Unbroken Deadlifts and Med Ball Sit-Ups

Strategy:

We are looking for steady singles on the Power Cleans before tackling unbroken Deadlifts, then into a quick set of 15 Med Ball Sit-Ups before circling back around to the barbell to perform 10 speedy Bar Facing Burpees. Due to the fatigue on the midline and posterior chain it will be a challenge to hit the Burpees fast and that is just the target we are after to finish each set.

Optional Accessories

For Quality:

3 Rounds

1:00 High Plank, Add Load If Able

10 V-Ups

10 Barbell Hip Thrusts