General Prep (8-10 min)
400m Run
:30 Alternating Scorpion Stretch
:30 Alternating Iron Cross Stretch
:20/:20 Samson Lunge
–
2 Sets: For Quality
10 Ice Skater Hops
10/10 Wrist Circles
10/10 Alternating Arm Swings
5 Hang Muscle Clean + 5 Strict Press+ 8 Behind the Neck Elbow Punch throughs
Specific Barbell Prep (5-7 min)
*Add Loads: Barbell off the floor
Build over the Course of 3-4 sets to 70% performing Complex
Slow Pull Power Clean
Push Jerk
Power Clean
Push Jerk
Strength
Take 10 minutes to Establish
3RM Power Clean and Push Jerk
Extra Instructions / Points of Performance
% is Based on 1RM Clean and Jerk
This complex must be unbroken. Focus on the bar remaining close and a snappy turnover into the catch. The primary goal today will be to hit the last set at over 80% of your Clean and Jerk
We can look to modify this complex for newer athletes to 3 Hang Power Cleans and Push Jerks
5 Rounds for Time
200m Run
9 Burpee Box Jump Overs
6 Power Clean and Push Jerks
Box: 24/20in
Barbell: 185/125lb, 84/57kg
Level 2:
5 Rounds for Time
200m Run
9 Burpee Box Jump Overs
6 Power Clean and Push Jerks
Box: 24/20in
Barbell: 155/105lb, 70/48kg
Level 1:
5 Rounds for Time
200m Run
7 Burpee Box Step-Overs
9 Hang Power Clean and Push Jerk
Box: 24/20in
Barbell: 60-65% of 1RM
Time Domain: 11:00-15:00
Time Cap: 18:00
Primary Objective: Consistency on the Barbell. Looking to keep each set of Power Clean and Push Jerks in under 45 seconds (9 sec / rep)
Secondary Objective: Looking to complete the run + burpee box jump overs in under 2:00 minutes each round.
Stimulus: Barbell Cycling and Quad Stamina
RPE: 9/10
Workout Strategy Notes:
200m Run
Aim for 75-85% effort—fast but not all-out sprinting.
Use this portion to regulate breathing before hitting the burpee box jump overs.
If running is a weakness, focus on an efficient stride and pulling up the legs to keep your heart rate under control.
9 Burpee Box Jump Overs
Stay smooth & steady—rushing will spike your heart rate.
Use a step-up or pivot technique coming out of the burpee to save energy.
If needed, consider a quick pause before jumping to maintain control rather than burning out early.
Avoid standing fully on the box—land low and step off to reduce impact.
6 Power Clean & Push Jerks (185/125 lb, 84/57 kg)
Singles vs. touch-and-go?
Singles (recommended for most athletes): Drop from the top, reset quickly, and go again with consistent pacing.
Touch-and-go (advanced athletes): If you can manage 3+ unbroken reps without excessive fatigue, it may save time.
Breathe at the top of the jerk or between reps in order to stay composed.
Ensure a strong dip and drive in the jerk—fatigue will make pressing out tempting, but efficiency wins here.