5 Inchworm Push-Ups + 10 Deep Lunge Mountain Climbers
:20 second Behind the Neck Elbow Punch Throughs
10 Barbell Romanian Deadlifts
10 Squat Jumps
Directly into..
Barbell Specific Warm-Up (8-10 minutes)
2 Sets (Empty Barbell):
3 Segmented Clean Deadlifts
3 Hang High Pulls
3 Hang Muscle Cleans
3 Low Hang Power Cleans
Build to Working Weight (% of 1RM):
Perform 2-3 sets of 2-3 TnG Power Cleans at increasing loads, focusing on technique.
Emphasise tight core, explosive extension, and smooth transitions in TnG reps.
Weightlifting
Every 3:00 x 4 Sets @ 75-85%
3.3 TnG Power Cleans
*Rest 30 seconds b/t Triples
% is Based on 1RM Power Clean
Extra Instructions:
Note that this designates sets of 6 reps done in touch and go Triples. The goal is to start at 75% and if you are feeling good increase the loading to 85% on the final set of 3.3
Workout Specific Prep (3-5 minutes)
Deadlift + Burpee Mechanics
2 Sets: For Quality
6 Hang Power Cleans building towards working weight over 2 rounds, focusing on maintaining a neutral spine and proper bar path.
6 Bar Facing Burpees (moderate pace, focusing on efficient transitions). Cue athletes to land with feet close to the bar and turn quickly for faster cycling.
Specific Primer
3 Bar-Facing Burpees
3 Hang Power Cleans @ Working Weight
3 Bar-Facing Burpees
3Hang Power Cleans @ Working Weight
*Move smooth through this and pick up the pace on the final Deadlifts
"Under Your Scars"
For Time:
4 Sets:
9 Bar Facing Burpees
6 Hang Power Cleans
6 Bar Facing Burpees
6 Hang Power Cleans
-rest 1:00 b/t sets-
Barbell: 70/45kg
Goals / Stimulus / Objectives
Score = Total Time
Goal: 11:00-15:00 minutes
Time Cap: 15:00
Primary Objective: Complete each set in under 2:00 minutes
Secondary Objective: Consistent sets with last set being your best set
