Mobility Prep + Body Heat (4-5 minutes):
2:00 minutes Cardio Choice
5/5 World’s Greatest Stretch
10 Alternating Scorpions
:20/:20 second Samson Stretch Hold
:30/:30 second Banded Tricep Stretch
—
General Warm-Up (5–7 minutes):
2 Sets: For Quality
10 Tempo Air Squats (20×1)
8 Jumping Air Squats
10 Down Dog Touch Touches
8 Push-Ups
20 Mountain Climbers

Specific Warm-Up: (7-9 minutes):
Empty Barbell:
3 Hang Muscle Cleans
3 Hang Power Cleans
3 Front Squats
3 Tall Cleans
3 Hang Squat Cleans
3 Mid-Shin Squat Cleans
–
Then Take 5:00 minutes to Build to 70% of your Squat Clean
*In between each set
Perform 2-3 Burpee Box Jump Overs focusing on staying low and close to the box and working on hopping or stepping up from the Burpee into each Box Jump. The goal is finding efficient movements here that allow the heart rate and breath to stay controlled.

Workout
21:00 EMOM
Minute 1 – 10 Burpee Box Jump Overs
Minute 2 – 1 Squat Clean + 1 Hang Squat Clean
Minute 3 – Rest

Barbell @ 70%+ of 1RM Clean
Box: 24in/20in
% is Based on 1RM Squat Clean

Level 2:
8 Burpee Box Jump Overs
24/20 in

Level 1:
21:00 EMOM
Minute 1 – 6-8 Burpee Box Step-Ups
Minute 2 – 3 Hang Power Clean + 3 Front Squats
Minute 3 – Rest
Barbell: Choice on Load, Building Technical Proficiency Today
Box: 24in/20in

21:00 EMOM designed to test and develop your ability to perform under fatigue. This workout alternates between high heart rate movements and heavy, technically demanding barbell work, with built-in rest to allow for quality effort and focus. The goal is to sustain intensity while managing technique and pacing, especially as fatigue builds.

Goal: Build to close to 90% of 1RM Clean for the Complex Today.

Stimulus: Battery Work
RPE: 7-8/10

Primary Objective: Build technical proficiency under fatigue, focusing on barbell mechanics and efficient movement patterns.

Secondary Objective: Improve stamina and power output in a mixed-modality format, emphasizing smooth transitions and control during each minute.
Workout Strategy
Minute 1 – Burpee Box Jump Overs:
Pace yourself in the first few rounds. Aim for steady, rhythmic reps to avoid overtaxing your heart rate.
Focus on efficiency: land softly, stay low, and step down smoothly to conserve energy.
Adjust volume (8 or 6 reps) if needed to finish with at least 10-15 seconds of rest.
Minute 2 – Squat Clean + Hang Squat Clean:
Start at ~70% of your 1RM and build by feel. Incrementally increase the load to avoid early failure.
Prioritize clean technique:
Strong pull and solid catch position.
Maintain core engagement and consistent speed in the pull.
Focus on depth in the squat for full ROM.
If technique breaks down, hold weight steady or drop slightly.
Minute 3 – Rest:
Use this time to focus on recovery:
Slow your breathing with controlled inhales and exhales.
Visualize your next set: Keep the heart rate low on Burpee Box Jump Overs and focus on the next set of the Clean Complex
Adjust Loads for your next set