WEDNESDAY

Body Heat and Mobility (5-7 minutes)

2:00 Cardio Choice

–

10 PVC Pipe Passthroughs

5/5 PVC Front Rack Stretch

15/15 second Standing PVC Pipe Prayer Stretch

10 Alternating Down Dog Toe Touch

Specific Warm-Up

-With an Empty Barbell- 

3 Dip and Shrug

3 Dip Shrug + High Pull

3 High Hang Muscle Cleans

3 Front Squats

3 Hang Power Cleans

-Add Loads - 

Slow Pull Power Clean + Front Squat

Squat Clean

Rest 30 seconds

Power Clean + Front Squat

Squat Clean

–

Then Build to 70% of 1RM Power Clean

Weightlifting

Every 3:00 minutes x 5 Sets

Power Clean + Front Squat

Rest 10-15 seconds

Squat Clean

Starting @ 70% and increasing Loads

Extra Instructions / Coaches Notes

We are looking to start at 70% of our 1RM Power Clean today and build to something that is technically heavy, ideally in the range of 80-85% of your 1RM. 

"End Times"

Performance and Fitness

For Time

10 Bar Facing Burpees

20 Power Cleans 50/35kg

10 Bar Facing Burpees

Rest 2:00

10 Power Cleans 60/40kg

20 Bar Facing Burpees

10 Power Cleans 60/40kg

Score = Total Time

Goals / Stimulus / Objective

Time Domain: 8:00-12:00

Time Cap: 15:00

• Primary Objective: Complete the workout between 8:00-12:00, staying aggressive while managing fatigue efficiently.

• Secondary Objective: Maintain consistent clean mechanics under fatigue, ensuring smooth barbell cycling early and strategic singles later.

Stimulus: Barbell Cycling, High heart rate throughout, requiring smart pacing

RPE (Rate of Perceived Exertion): 8.5-9/10

• The first half should feel fast and controlled (~7-8 RPE).

• The second half will demand grit and strategic effort (~9-10 RPE).