2:00 Cardio Choice
–
2 Rounds for Quality
:30 second Jump Rope (Dubs, Single Unders, Boxer Shuffle)
10 Deep Lunge Mountain Climbers
8 Ring Rows
6 Jumping Pull-Ups
Hang Squat Clean Mechanics:
– Focus on hip extension and pulling under the bar.
– Emphasize smooth transitions from rep to rep.

8 minutes EMOM at light weight building to workout weight
2 Hang squat cleans

Workout Primer
Athletes complete 1 mini-round at moderate effort:
15 Double Unders
5 Hang Squat Cleans
4 Burpee Pull-Ups

TEAMPRVNTUESDAY
*you can scale back reps on this if you want. for singles multiply by 1.5

“Steamroller”

For Time:
3 Sets
45 Double Unders
15 Hang Squat Cleans
12 Burpee Pull-Ups
36 Double Unders
12 Hang Squat Cleans
9 Burpee Pull-Ups
-rest 2:00 b/t sets-

Barbell: 95/65lb, 43/30kg
Score: Time, Including Rest

Level 2:
For Time:
3 Sets
30 Double Unders
15 Hang Squat Cleans
9 Burpee Pull-Ups
20 Double Unders
12 Hang Squat Cleans
6 Burpee Pull-Ups
-rest 2:00 b/t sets-
Barbell: 75/55lb, 34/25kg

Score: Time, Including Rest
Level 1:
For Time:
3 Sets
60 Single Unders
15 Hang Squat Cleans
9 Burpee Jumping Pull-Ups
20 Single Unders
12 Hang Squat Cleans
6 Burpee Jumping Pull-Ups
-rest 2:00 b/t sets-
Barbell: 45/35lb, 20/15kg

Score: Time, Including Rest

Goal: 5:00-6:30 / Set
Time Cap: 25 minutes

Stimulus: Grip and Leg Stamina

RPE: 8/10

Primary Objective: Big Sets on Hang Squat Cleans
Secondary Objective: Burpee Pull-Up Tempo

Workout Strategy and Notes:
Double Unders:
Goal: Unbroken or 2 sets max (e.g., 30/15 or 20/25).
Relax grip and shoulders—save energy for barbell work.
Hang Squat Cleans:
Level 3: Unbroken on the 15s, 7-5 on the 12s.
Level 2: 8-7 15s, 6-6 on the 12s.
Level 1: Quick sets of 3-5s
Key Tip: Control the descent to minimize unnecessary fatigue.
Burpee Pull-Ups:
Maintain a steady breathing rhythm and smooth movement.
Jump efficiently into the pull-up rather than muscling through it.
Stay calm and methodical—don’t waste energy on inefficient reps.