MONDAY

Warm-Up

2 Sets, For Quality

1:30 Row (:45 Easy, :30 Moderate, :15 Hard)

8 Segmented Clean Deadlift (Top Down)

8 Tall Muscle Cleans

8 Front Rack Elbow Punch Throughs

8 Back Squats

4 Jumping Back Squats

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Add Loads

2-3 Sets

1 Segmented Clean Grip Deadlift

1 Hang Clean Pull

2 Squat Clean

5 Back Squats

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Load to Back Squat Weights

Strength

Every 2:00 x 5 Sets

5 Back Squats

Set 1: @ 65%

Set 2: @ 70%

Set 3: @ 70%

Set 4: @ 75%

Set 5: @ 75%

"Panama"

Every 90 seconds x 6 Sets

Fitness

10/8 Calorie Row

3 Squat Cleans

Performance

12/9 Calorie Row

3 Squat Cleans

*Starting Athletes on 40 second Delay

Score = Total Load

Suggested Squat Clean Load of 70%+ of 1RM

Goals / Stimulus / Objectives

Goal: Build to around 80-85% of 1RM Squat Clean

Stimulus: Battery Work

RPE: 7-8/10

Primary Objective: Complete each working set in under 75 seconds

Secondary Objective: Complete each set of cleans in under 30 seconds

This workout will be all about how you can cycle quick singles on the cleans. The focus will be to complete each row in under 40 seconds then complete each set of 3 Squat Cleans as 1 rep done every 10 seconds. The next step will be doing a quick adjustment of load on the barbell before tackling the next set. The goal should be to do small adjustments to the barbell load, strap in and get ready to go on the next round on the Rower.

Optional Accessories

For Quality:

3 Rounds

30 Seconds - Weighted Wall Sit

-rest :15-

10 Barbell Hip Thrusts

-rest :45-

Weighted Wall Sit with either Goblet Loaded, or Dual Kettlebell Front Rack

Barbell Loads: 42.5/30kg