General (0:00-12:00)
400m Run
2 rounds:
10 Alt. Front rack lunges (bodyweight)
10 Kip swings
10 Push-Up to Down Dog
10 Jumping Air Squats
Specific (12:00-25:00):
Empty barbell:
5 Front Squats
5 Elbow rotations in front rack
5 Hang Clean High Pull
5 Power Clean
5 Thruster
5 Burpee Over Barbell
(25:00-35:00)
Every 2:00 x 5 Sets:
3 Front Squats (ascending in load to moderate/heavy)
Focus: Elbows high, midfoot pressure, full depth and speed out of the hole
RX Conditioning: (37:00-54:00)
5 Rounds for Time:
10 Burpee Over Barbell
10 Hang Power Clean (135/95)
10 Front Squats (from floor)
Goal: Sub 14:00 | Cap: 17:00
Intermediate:
(95/65lb.) – same rep scheme
Baseline:
5 Burpee to target
8 Dumbbell Hang Clean (25/15)
6 Goblet Squats (35/25)
(56:00-60:00)
2x30s Couch Stretch per side
2x20s pigeon each leg
We start the week off with a test of grit—front rack strength and barbell cycling capacity. The goal today is to improve comfort and capacity under fatigue while maintaining strong positions in the front rack and midline. Use the strength segment to dial in bracing and receive positions. In the conditioning, you’ll have to work the barbell under fatigue from burpees and grip fatigue. Embrace the discomfort—this one builds fortitude.