Here is a preview for the week. Mondays workout is below
🔹 Strength Progressions:

• Olympic Lifting + Bench Press (Monday): Hang Squat Clean – Working at 70%+ to refine barbell cycling and technical proficiency under fatigue. Bench Press @ 65% 
• Back Squat (Wednesday): 5-3-1 Wave Load – Building intensity and reinforcing position under heavy loads.
• Deadlift (Friday): Progressive loading towards a heavy rep with structured sets.

🔹 Conditioning Themes:

• Barbell & Gymnastics Conditioning (Thursday): A well-balanced AMRAP with a mix of skill work (Bar Muscle-Ups), moderate-load push press, and double unders to test capacity.

Sprint-Style Intervals (Tuesday): A high-power output triplet focused on aerobic and muscular endurance.

MONDAY
Body Heat + Mobility (4-6 min)
2:00 Cardio Choice
:30 Alternating Scorpion Stretch
:30 Alternating Iron Cross Stretch
:20/:20 Samson Lunge

General Prep (4-6 min)
2 Sets: For Quality
10 Glute Bridge Banded Pull-Aparts
10 Tuck Ups
6/6 Single Arm Rotational Ring Rows
5 Tall Muscle Clean + 3 Front Squats + 3 High Hang Squat Cleans
Specific Prep (10-12min)

Build to 65% on Bench Press
–
Add Loads to Barbell for Cleans and focus on the Hang Position from the knee to the hip. Build loads over 3-4 sets to 70%
–
Go Over Rope Climb skill work and go through modifications.
Workout
Every 3:00 x 5 Sets
8 Bench Press
4 Hang Squat Clean
2 Rope Climb
Bench Press @ 65%
Hang Squat Clean @ 70%+

Level 2:
Every 3:00 x 5 Sets
8 Bench Press
4 Hang Squat Clean
1 Rope Climb
Bench Press @ 65%
Hang Squat Clean @ 70%+

Level 1:
Every 3:00 x 5 Sets
8 Bench Press
4 Hang Power Cleans + 4 Front Squats
2 Pull to Stands
Bench Press @ 65%
Clean Complex: Light to Moderate Loads working on form

Movement Breakdown & Tips

 8 Bench Press @ 65%

• Strategy: Unbroken, controlled descent, explosive press.
• Tempo: 1-second lower, fast press-up.
• Breathing: Inhale down, exhale up.
• Transition Tip: Set up bar close to cleans for fast movement.

 4 Hang Squat Cleans @ 70%+

• Reps are to be done as an unbroken set
• Modifications
  • Move to Hang Power Cleans + Front Squats to reduce complexity 

Efficiency Tips:

• Fast elbows into the front rack position.
• Strong leg drive to avoid taxing arms.

2 Rope Climbs

• Strategy: Smooth, efficient foot clamps.
• Efficiency Tips:
  • Jump high to start (minimizing pulls).
  • Use strong knee drive to save grip.

Modifications: 

Pull to Stands or 6-8 Supine Grip Ring Rows

Legless (advanced) or strict for extra challenge.

1 rope climb instead of 2 if struggling with grip.