MONDAY, MARCH 30, 2026

🟨 Conditioning | 18:00

• For Time (20 min cap):

• 3 Rounds:

• 400m Run

• 8 Toes-to-Bar

• 8 Thrusters — 75/55 lbs (34/25 kg)

• 6 Burpee Box Jump Overs — 24/20" (step-down)

Intention: Sustainable threshold. Consistent splits from round 1 to round 3.

Logistics/Subs: If running is out, sub 500m/400m Row.

📌 Rx for Age Groups

• 35-54: As written

• 55-59: 6 T2B, Thrusters 55/35 lbs, 3 rounds, 200m run

• 60+: 6 Hanging Knee Raises, Thrusters 45/35 lbs, 3 rounds, 200m run

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General Warm-Up (6:00)

• Purpose: Front rack mobility and core temperature.

• 2:00 Row

• 10 PVC Pass-Throughs

• 10 Front Squats (Empty Bar)

• 5 Push Presses

• Coach Focus: Fast elbows.

🟩 C&J Primer | 8:00

• 3 Sets — for quality (Empty bar → ~40% 1RM C&J):

• 3 Muscle Cleans

• 3 Front Squats

• 3 Push Jerks

• Rest 60-ish sec between sets

Intention: Position primer. Warm up the receiving positions before loading the complex. Look For: Crashing the bar on the shoulders during muscle cleans. Keep it smooth.

🟩 C&J Complex | 12:00

• 5 Sets:

• 1 Power Clean + 1 Hang Squat Clean + 1 Split Jerk

• @ 70% 1RM C&J

• Rest 90 sec between sets

Intention: Technical execution under load. Full reset between reps.

Cues: Fast pull under the bar on the hang clean.

📌 Rx for Age Groups

• All ages: 70% 1RM C&J

• 60+: 4 sets, push jerk acceptable

🟨 Front Squat | 14:00

• 4 Sets:

• 15 Front Squats @ 63%

• Tempo: @31X1 (3s down, 1s pause, explode up, 1s hold)

• Rest 2:30-ish between sets

Intention: Structural hypertrophy. 15 reps at a strict tempo is brutal.

Coach Instruction: Enforce the 1-second pause at the bottom. Do not let them bounce.

📌 Rx for Age Groups

• All ages: 63%, 4×15

• 55-59: 60%, 4×12, rest 3:00

• 60+: 58%, 3×12, rest 3:00

Cool-Down (5:00)

• Pigeon stretch, foam roll lats.

Or Do QuarterFinals Workout #4

For time:

• 1,000-meter row

• 30 clean and jerks

• 1,000-meter row

• 30 strict handstand push-ups

Time cap: 20 minutes

♀ 95 lb (43 kg) ♂ 135 lb (61 kg) or Scale appropriately