General Prep
2 Sets:
200m Run
10 Tempo Air Squats 31×1
10 Deep Lunge Mountain Climbers
10 Behind the Neck Elbow Punch Throughs
10 Barbell Good Mornings

Specific Barbell Prep
2 Sets:
3 Muscle Cleans
3 Front Squats
3 Hang Power Cleans
3 Hang Squat Cleans
3 Paused Front Squats (:01 pause)

Then Add loads and Build to ~60–65% for Set 1 of comple

Strength
Every 2:30 x 5 Sets
2 Squat Cleans
3 Paused Front Squats (1 second pause)
Set 1: 65%
Set 2: 70%
Set 3: 70%
Set 4: 75%
Set 5: 75%

% is Based on 1RM Squat Clean

Workout
“Meat Sweats”

For Time: 12 MINUTE CAP- SCALE TO FINISH UNDER CAP
200m Run
5 Front Squats
200m Run
10 Front Squats
200m Run
15 Front Squats
200m Run
20 Front Squats
Barbell 135/95lb, 61/43kg

Level 2:
Barbell: 95/65lb, 43/30kg

Level 1:
Goblet Squats @ 53/35lb, 24/16kg

Masters 55+
Barbell: 75/55lb, 34/25kg