Warm-up
Strength:
Back Squat
Every 2:30 x 5 sets
Set 1 – 5 x 75-80% of 1-RM
Set 2 – 3 x 85-90%
Set 3 – 1 x 90-95%
Sets 4-5 – 4 x 83-87%
Conditioning:
This is meant to be a FAST, unbroken sprint. You should only need to put the barbell down when you are switching movements. Think “DT” strategy in terms of reps. Do 14 power cleans, take a VERY short break, pick it up for your 15th power clean then go right into all 15 thrusters unbroken. Don’t get caught up in the Rx weight. Pick a weight that allows you to follow that pattern/rep scheme. Time Cap is 7min but you should be aiming for 5min or less.
15-12-9
Power Cleans 115/75
Thrusters
Finish: 3 sets for quality
Supinated-Grip Bent-Over Barbell Row x 8 reps @3111
Rest 15sec
Standing Arnold Press x 10 reps
Rest 15sec
Side Plank Reach Thru x 30sec each side
Rest 30-60sec