Body Heat, Mobility, Activation (5-7 min)
2:00 Cardio Choice
10 Down Dog to Up Dogs with 1sec Pause at Each Position
:20/:20 PVC Pipe Front Rack Mobility Stretch
:30/:30 Active Pigeon Stretch
:20/:20 Samson Stretch
Specific Prep (6-8 min)
2 Sets
8 Romanian Deadlifts
6 Tall Muscle Clean
4 Strict Press
:20 Behind the Neck Elbow Punch Throughs
8 Reactive Quarter Squat Jumps
6 Bar Kip Swings
4 Strict Knee Raises
Barbell Primer
3 Position Muscle Clean + 1 Jerk
3 Position Power Clean + 1 Jerk
– Add Loads –
Then Build into full Power Clean + Push Jerk or Split Jerk
*For 3 Position Cleans, Focus on High Hang, Hang, and Mid Shin Positions
Strength
Power Clean + Jerk
Every 2:00 minutes x 6 Sets
1+1 @ 80%+ Building to a Max for the Day
We are looking for this to be a Power Clean and Jerk Max. This means that the Clean must be of the Power variation and the Jerk can either be a Split Jerk or Push Jerk. This allows for athletes to use whatever will allow them to be most effective for the max of the day.
“Open 13.4”
7:00 AMRAP
3-6-9-12-15…
Power Clean and Push Jerk
Toes to Bar
Barbell: 135/95lb, 61/43kg
Level 2:
Barbell: 95/65b 43/30kg
Level 1:
7:00 AMRAP
3-6-9-12-15…
Power Clean and Push Jerk
Kipping Knees to Chest
Barbell: Choice on Loads, Suggested at around 60% of 1RM
Goal: Complete the round of 12 +12 and into the round of 15 clean and jerks and 15 toes to bar (60+ Reps)
Primary Objective: Keep the Clean and Jerks to quick singles, maintaining a pace of under 6 seconds / rep
Secondary Objective: Maintain sets of 3+ on Toe to Bar
Stimulus: Barbell / Midline Conditioning
RPE: 9/10
Workout Strategy and Movement Breakdown:
This is a classic engine + gymnastics combo that rewards smooth barbell cycling and efficient transitions. The first 3–4 rounds should feel fast and rhythmic. After that, the compounding reps build pressure on the grip, core, and lungs. The 12–15+ rounds separate the field — your ability to stay composed and manage transitions will dictate success.
Pacing by Round
Rounds 3–6: Quick transitions, Unbroken Toes to Bar and quick singles on the barbell.
Round 9+: Keep the barbell at fast singles. Toes-to-bar in manageable chunks (e.g., 5-4 or 6-3).
Round 12–15+: Grip and core fatigue become major limiters. Fast singles on the barbell stay as the main approach. We should focus on quick sets here of 3-4 reps at a time to maintain pace and keep quick rest periods.
Barbell Notes
Fast Singles on the bar is the way to go to keep grip and stamina in check
The jerk is the limiter — stay crisp and don’t rush it under fatigue.
Avoid failed reps by locking out confidently and resetting foot position.
Toes-to-Bar Notes
Use a tight arch-hollow kip. Control the swing to avoid wasting energy.
Early on, go unbroken. Once in the 9+ range, short sets (3s/5s) with controlled rest will outperform grip blowout.
Big focus: Drop when needed, don’t overload the grip early on in this workout. Quick short sets may be the name of the game for a lot of athletes.
Movement Breakdown
Power Clean and Push Jerk
Start Position: Barbell on floor, feet under hips, shoulders over bar
Execution:
Clean to front rack (catch in partial squat or muscle clean depending on speed)
Dip-drive to overhead lockout with knees and hips fully extended
Completion Standard: Bar must be locked out overhead with control before lowering
Scaling Options: Reduce to 115/75 or 95/65 as needed; strict push press if shoulder mobility limits split
Toes-to-Bar
Start Position: Full hang with active shoulders
Execution:
Initiate with controlled kip
Both feet must touch the bar between the hands
Completion Standard: Full foot-to-bar contact each rep, with arms returning to full extension between
Scaling Options:
Knees to Chest
Hanging Leg Raise to 90°
Hanging Knee Raises
V-Ups or Tuck-Ups (if unable to hang safely)
Scoring Insights
Competitive Benchmarks:
Top 10% Men: 110+ reps (end of 18s/start of 21s)
Top 10% Women: 90–100+ reps
Open Average: ~85 reps (into round of 15)
