Tuesdays workout is below. here is the week in review

Strength focus
Tuesday: Clean Complex – Reinforce barbell speed and control from multiple positions
Wednesday: Back Squat Wave – Volume and positional strength under controlled loads
Thursday: Bar Muscle-Up Skill Progression – Focus on mechanics, tension, and transitions
Friday: Push Press EMOM – Explosive overhead power at manageable volume

Conditioning Focus
Tuesday: – Barbell cycling and machine output in an EMOM format
Wednesday: Row, GHD, Box Jump Overs – Structured pacing intervals for consistent aerobic intensity
Thursday: – Barbell cycling meets bar muscle-ups in a longer gymnastic stamina test
Friday: – Wall walks, DB work, and runs in a mixed modal grind

General Prep:
3 Sets: For Quality
1:00 – :45 – :30 Bike (increasing intensity)
8 Romanian Deadlifts
6 Tall Muscle Cleans
20 second Behind the Neck Elbow Punch Throughs (Front Rack Mobility)
8 Quarter Squat Reactive Jumps

Specific Barbell Prep
Slow Clean Pull
Low Hang Power Clean (Pause @ Low Hang for 1-2 sec)
Power Clean

2-3 Sets: Building Loads
Clean Pull
Low Hang Power Clean
TnG Power Clean

Strenght
Every 90 seconds x 10 Sets
Clean Pull + Low Hang Power Clean + Tng Power Clean

Workout
“Ventura, Ace Ventura”

12:00 EMOM
minute 1: Max Power Cleans
minute 2: Rest
minute 3: Max Calorie Bike
minute 4: Rest
Power Cleans: Working @ 80% of the Max you hit for the Complex Today

Level 2:
As prescribed

Level 1:
12:00 EMOM
minute 1: Max Hang Power Cleans
minute 2: Rest
minute 3: Max Calorie Bike
minute 4: Rest
Hang Power Cleans: Working @ 80% of the Max you hit for the Complex Today

Masters 55+:
As prescribed

Goals: 6+ Reps on Power Cleans, 18/13+ Calories on the Echo Bike / Assault Bike or 20/16+ Cal Bike Erg
Stimulus: Battery Work and Quad Stamina
RPE: 8/10
Primary Objective: Maintain Power Cleans on the 10 sec mark
Secondary Objective: Increase calories on each set of the Bike
Workout Strategy:
We are looking to maintain consistent steady singles here for the Power Cleans with the focus on good controlled reps that will be working at a heavy load that is based off the Clean Complex in Part A. The goal is to maintain 1 rep every 6-10 seconds which would put you in the range of 6-10 reps a minute. We get a full rest period here before the bike, so make sure to make the most of the working minutes and really rest up and recoup in the rest minutes. The bike should be a hard charging effort that is meant to be increased on each and every set here.
Movement Modifications:
Power Cleans: Adjust to Hang Power Cleans as needed. The fact that we are working off a percentage of what we just did is a natural scale for most today.
Bike: Can sub any machine for the bike today- Power Cleans: We can move to a Hang Power Cleans or Dual Dumbbell Power Cleans