General Prep

500/450m Row @ Easy Pace

2 Sets: For Quality
10 Kettlebell Single Leg Romanian Deadlifts
8 Kettlebell Taters

10 Goblet Cossack Squats

Specific Prep
w/ Empty Barbell
8 Romanian Deadlifts
6 Tall Muscle Clean
10 Behind the Neck Elbow Punch Throughs
8 Barbell Reactive Quarter Squat Jumps
4 Pause Front Squats

3 Hang Power Cleans
3 Front Squat (Pause 1 sec)
3 Hang Squat Cleans
3 Front Squats

Transition to the Rack
Build to working loads (~75% of Front Squat) For Front Squat Complex

STRENGTH
Pause Front Squat + Front Squat
Every 3:00 x 5 Sets
Set 1: 1+4 @ 75%
Set 2: 1+4 @ 75%
Set 3: 1+3 @ 80%
Set 4: 1+3 @ 80%
Set 5: 1+1 @ 85%

Pause :01 on the Pause Front Squat
*After Each Set Complete 3 High Stick Jump Overs
Coaching Notes, Strategy, and Goals

Stimulus: Absolute and Positional Leg Strength

Cues: Push up through the elbows and keep the bar high and tight on the collar bone. Root through the floor while allowing the hips to drop back and down.

Modifications:
Level 1: 5 Front Squats across @ 31×1 Tempo, maintaining an RPE of around 7
Can move to Dual Kettlebell Front Squats or Goblet Squats if needed for those with front rack mobility issues

WOD
“Left Side, Strong Side”
For Time
9-7-5
Squat Clean
*500/450m Row
Load: 185/125lb, 84/57kg
*500/450m Row Finishes Each Set

Level 2:
Load: 155/105lb, 70/48
Level 1:
For Time
9-7-5
Hang Power Cleans
Front Squats
*400/350m Row
Load: 95/65lb, 43/30kg

Masters 55+:
For Time
9-7-5
Power Cleans
Front Squats
*500/450m Row
Load: 115/75lb, 52/34kg

Goal: 7:00–10:00
Time Cap: 12:00

Stimulus: Barbell Stamina + Moderate Rowing Capacity
RPE: 8.5/10

Primary Objective: Manage squat clean pacing without redlining early
Secondary Objective: Row at a sustainable, aggressive pace that allows clean execution on the barbell. (Mind the pun)

Workout Strategy:
This workout is a classic blend of power and pacing—athletes will need to balance a moderately heavy barbell with short-to-mid rowing sprints. The row should be done at a hard, but repeatable effort (~85% output) to set up for the cleans without gasping for air.

For the squat cleans, quick singles are the most effective strategy for most athletes. Avoid touch-and-go reps unless you’re extremely confident in cycling the load. Each barbell set shrinks in volume, so intensity can increase as fatigue sets in, but barbell quality should never suffer.

The final row is where athletes can empty the tank and chase a strong finish.

Movement Modifications:

Row: Reduce to 400/350m Row or we could sub a Ski Erg at the same distance or double the Bike Erg Distance.

Squat Clean: First reduce load. If needed, adjust to power clean + front squat or hang squat cleans for mobility limitations or lower back issues.