General Prep
2 Sets:
1:00 Bike
10 Down Dog Toe Touches
10 Dual Dumbbell Deadlift
10 Dual Dumbbell Front Squats
5 No Jump Burpees
Specific Barbell Prep
2 Sets:
3 Tall Muscle Cleans
3 Front Squats
3 Press in Split
3 Hang Power Clean
3 Hang Squat Cleans
3 Split Jerks with 1 sec Pause in the Catch
Then Add loads and Build to ~70% for Set 1 of complex
Clean and Jerk Complex
Every 2:00 x 7 Sets
Power Clean
Rest 10 seconds
Squat Clean and Split Jerk
Starting @ 70% of 1RM Clean and Jerk and building to a heavy for the day
Coaching Notes, Strategy, and Goals
Focus: Power off the floor. Consistent set-up and staying over the bar as we past the knees. Focus on a close bar path and fast turnover into the Front Rack position.
Modifications:
Level 1: 3 Hang Power Cleans + 2 Split Jerks each set building to around 7-8 RPE.
Front Rack Mobility Issues, adjust to Dumbbell Power Clean + Push Jerk
“The Derivative”
3 Sets:
:45 Second On / :15 Second Off
Station 1: Calorie Echo Bike
Station 2: Dual Dumbbell Squat Cleans
Station 3: Abmat Sit-Ups
Station 4: Line Facing Burpees
Dumbbell Loads: 50/35lb, 22.5/15kg
Level 2:
Dumbbell Loads: 35/25lb, 15/12kg
Level 1:
Dumbbell Loads: 25/15lb, 12/7kg
Masters 55+:
Dumbbell Loads: 30/20lb, 14/9kg
Stimulus: Threshold Conditioning / Mixed-Modal Interference
RPE: 8.5/10
Primary Objective: Maintain consistent pacing across all 3 rounds without drop-off
Secondary Objective: Prioritize positional control on the dumbbell squat cleans and abmat sit-ups
Workout Strategy:
“The Derivative” is a rhythm-based threshold test. While the structure looks like an EMOM, this interval style forces athletes to stay aggressive within each :45 work window while navigating quick transitions with limited rest.
Start each movement at 80-85% and aim to hold that same level of effort across all three rounds. Athletes may begin at different stations, so coaches should stagger start times to reduce bottlenecks and allow for continuous movement.
Push the Echo Bike and burpee stations for intensity, but be disciplined on the dumbbell cleans and abmat sit-ups to maintain quality. Athletes should focus on controlled breathing and upright posture through squat cleans and sit-ups to preserve midline integrity as fatigue builds. The cumulative leg and core fatigue will be the limiter, so pacing each station just below redline will allow athletes to finish strong.
Movement Modifications:
Echo Bike: Sub any machine today
Dumbbell Squat Cleans: Lower loading first, adjust to single dumbbell alternating squat cleans, Modify to dumbbell front squats if clean mechanics are a limiter
Abmat Sit-Ups: Reduce range or volume (10-12 reps if movement slows below threshold). Modify to anchored sit-ups or tuck-ups
Line Facing Burpees: Sub with elevated burpees if necessary