MONDAY - Another Week Begins :)

🟧 MAIN | Pull / Squat / Press

Workout Definition

Score: Time, or reps at the 15:00 cap.

4 rounds for time:-

• 12 Chest-to-Bar Pull-Ups-

• 15 Alternating 1-Arm DB Hang Clean & Jerks (50/35 lb)-

• 18 Wall Balls (20/14 lb) (good reps! full depth to target)

Scaling:

1. Chest-to-Bar -> pull-ups -> jumping pull-ups -> ring rows.

2. DB load should allow 15 reps in no more than two quick sets.

3. Wall balls should be unbroken or split once each round.

Wall ball scale: lighter ball, lower target, or medicine-ball front squat if overhead volume is not appropriate.

Coaches Notes

Orange effort. Target: 9-13 minutes. Athletes should keep moving with brief planned breaks, not stare at the pull-up bar or wall ball.

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WARMUP

Tabata Ski Erg

2 rounds:

12 PVC pass-throughs

10 Behind the neck presses

1:00 - Stability Walk - Barbell

Sonny Webster Plate Squat + Overhead Hold

8 empty-bar Romanian deadlifts

6 elbow rotations in front rack

6 front squats with :02 pause in the bottom

6 tall muscle cleans

4 clean pulls

4 hang power cleans

4 push jerks or split-jerk footwork reps

Then build for 3-4 minutes to the first working barbell load.

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STRENGTH

🟨 MAIN | Clean + Front Squat Complex - 12:00 min

Workout Definition

Score: Load.

• Every 2:00 x 6 sets:- 1 Power Clean- 1 Squat Clean- 3 Front Squats- 1 Split Jerk

Loading:-

Sets 1-2: 55%-

Sets 3-4: 60%-

Sets 5-6: 65%

Use one fixed percentage for the entire complex each set. Percentages are based on clean and jerk.Scaling:Squat clean -> power clean + front squat.Split jerk -> push jerk.Barbell -> dual DB clean + front squat + push press.Front squat range -> box target or goblet squat if needed.

Athletes Notes

No notes.

Coaches Notes

Clean receiving positions, front-rack strength, and an overhead finish after leg demand. This should be challenging but clean. No misses today.