Barbell Complex: 8 Romanian Deadlifts + 6 Tall Muscle Cleans + 4 Hang Power Cleans
Specific Movement Prep (Add Loads to the Barbell) (6-8 minutes)
Perform 5-7 Reps, Cueing athletes through positions and working on correct set-up in the Deadlift, then watch for consistent bar path and movement to the finish position where we are looking for extension of the knees, hip, and shoulders
Add Loads to the Barbell building towards 70-75% over the course of 3-4 sets of 2-3 reps at a time
Strength
Deadlifts
Every 2:00 minutes x 5 Sets
5 Reps @ 70-75% of 1RM
Extra Instructions / Points of Performance
We are looking for some strong sets of 5 reps to be done every 3:00 minutes here at 70-75% of your 1RM Deadlift. The goal here is more strength maintenance and form work for the posterior chain. Avoid the pitfall of going big here as that will stress the system out going into the Week.
Specific Workout Prep (8-10 minutes) (Coaches Notes)
Reduce loads to a good starting weight for Power Cleans
Coach Led 3-4 Reps of a smooth Power Clean off the floor with the focus on patience to the knee and then speed through the hips.
Then have athletes work up to working height on Box as well as working loads on the Power Clean
"Skinny Pete"
For Time
5-4-3-2-1
Power Cleans
10-8-6-4-2
Box Jumps
Barbell: 85/57.5kg
Box Height: 30/24in
*Box Jumps can be a step-down or jump down
Overview / Goals / Stimulus / Objectives
Goal Time Domain: 4-7 minutes
Time Cap: 8 minutes
Primary Objective: Complete the workout in 4-7 minutes with controlled power cleans and fast, efficient box jumps.
Secondary Objective: Move consistently with minimal rest between transitions, aiming for unbroken or strategic sets.
Stimulus: Explosive strength & power workout
Fast, moderate-duration effort with heavy barbell cycling
RPE (Rate of Perceived Exertion): 8-9/10
Expect to feel breathless but not completely maxed out until the last round.
Workout Strategy and Breakdown
Pacing Plan:
Power Cleans: Singles or quick touch-and-go for early rounds. Avoid excessive rest between reps.
Box Jumps: Jump Down or Step Down Quickly to maintain a rhythm.
Transition Efficiency:
Move immediately to the barbell after box jumps.
Control breathing between movements.
Breathing & Recovery:
Deep breaths before starting cleans to stay composed.
Breathe at the top of each box jump to stay controlled.
Potential Pitfalls:
Over-fatiguing early: Don't blow out grip and legs in the first rounds.
Slow transitions: Minimize unnecessary pauses between movements.
Rushing box jumps: Ensure clean landings to prevent no-reps.
Optional Accessories
6:00 EMOM
Minute 1 - :30 Barbell Romanian Deadlifts (moderate)
