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Preview for the week
Monday:
Power Clean Cluster Sets
14:00 AMRAP, Triplet: Dumbbell Power Cleans + Push-Ups + Air Squats
Tuesday:
2x 10:00 AMRAPs with 5:00 Rest: Cal Bike + Burpees to Target + Chest to Bar Pull-Ups, Cal Row + Shuttle Run + Wall Walks
Wednesday:
Snatch Singles
Back Squat Triplets
Thursday: Upper Body Pressing Emphasis
For Time: 17:00-22:00 Chipper Triplet: Double Unders + Toe to Bar + Deadlifts
Friday:
Sprint Couplet 5:00 – 7:00 minutes: Push Jerk + Box Jump Overs
Split Jerk Heavy Single (Under Fatigue)

MONDAY MONDAY MONDAY

Warm up
General Warm-Up (3-5 minutes)
2 Sets: For Quality
10 Cossack Squats
16 Bear Plank Shoulder Taps
10 Alternating Down Dog Toe Touches
16 Glute Bridges w/Pause at the Top

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
–
Add Loads, so that bars are off the Floor
–
2 Sets
1 Pause Power Clean
1 Slow Power Clean
1 Power Clean
Get to Working Loads on the Barbell (5 minutes)

Weightlifting
1.1.1.1 Means one squat clean, rest 10-15 seconds, one squat clean, rest 10 to 15, one squat clean, rest 10-15, one squat clean rest 10-15….. so its four squat cleans every 3:00 minutes.
Power Clean
Every 3:00 x 4 Sets
1.1.1.1 @ 80-90%
*Rest 10-15s b/t reps% is Based on 1RM Power Clean

WORKOUT
For Reps:
14:00 AMRAP
12 Dual Dumbbell Power Cleans
18 Push Ups
24 Air Squats
Dumbbells: 50/35lbs (22.5/15kg)

Level 2:
For Reps:
14:00 AMRAP
10 Dual Dumbbell Power Cleans
14 Push Ups
20 Air Squats
Dumbbells: 35/25lb, 15/12kg

Level 1:
For Reps:
14:00 AMRAP
8 Dual Dumbbell Hang Power Cleans
10 Push Ups
15 Air Squats
Dumbbells: 25/15lb, 12/7kg

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

Coaches Notes and Strategy:
Today we have a minimal interference workout which should allow you to push each station in relatively large sets here. Look to keep a steady pace from start to finish today, and keep your squat tempo consistent from round to round. The main point of emphasis here is to keep the dumbbell power cleans unbroken and focus on clean reps and range of motion.

Mobility
PRVN Recovery #6
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretch
1:00/1:00 Extended Arm Lizard Pose
1:00/1:00 Single Leg Forward Fold
1:00 Childs Pose