Specific Prep @ Warm-Up Loads (3-5 minutes)
2 Sets: For Quality
10 Air Squats
8 Dual Dumbbell Deadlifts
6 Dual Dumbbell Hang Power Cleans
4 Inchworm Push-Ups
Barbell Primer (3-5 minutes)
Empty Barbell
3 High Hang Muscle Clean
3 High Hang Power Clean
2 Hang Muscle Clean
2 Hang Power Clean
1 Low Hang Muscle Clean
1 Low Hang Power Clean
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Add Loads, so that bars are off the Floor
–
3 Sets (adding load)
1 Pause Power Clean
1 Slow Power Clean
1 Power Clean
Get to Working Loads on the Barbell (5 minutes)
Weightlifting
Power Clean
Every 3:00 x 4 Sets
1.1.1.1 @ 80-90%
*Rest 10s b/t reps
% is Based on 1RM Power Clean
Record Working Weight
Extra Instructions/ Coaching Notes:
1.1.1.1 Denotes a cluster set of 4 single repetitions. If you're feeling good, aim to perform 2-3 sets at 90%.
These are meant to be heavy, yet crisp today as we keep progressing our lifts moving in towards the end of this cycle.
"Piggyback"
For Reps:
14:00 AMRAP
12 Dual Dumbbell Power Cleans
18/12 Push Ups
24 Air Squats
Dumbbells: 22.5/15kg
Overview / Goals / Stimulus / Objectives
Goal: 6-9 Rounds
Score: Rounds & Reps
Stimulus: Cyclical / Complementary Triplet
RPE: 8/10
Primary Objective: Unbroken Power Cleans
Secondary Objective: Consistent Round Splits Across
