23/09/25 Tuesday Workout of the Day

Warm-Up Flow

General Prep

400m Group Run

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8 minute EMOM, Rotate each minute:

Minute 1: 10m A Skips + 10m B-Skips

Minute 2: 5 Romanian Deadlifts + 5 Tall Muscle Cleans, 5 Strict Press, Empty Barbell

Minute 3: 5 Inchworm to Hollow + 10 Hollow Rocks

Minute 4: :40 Second Elevated Prayer Stretch

Barbell Specific Primer w/light weight on the barbell

2-3 Sets: Building to 60%

Pause Clean Pull

Slow Clean Pull

Power Clean

Push Jerk

Weightlifting

Power Clean and Push Jerk Complex

Every 2:00 x 5 Sets

Clean Pull + Power Clean + Push Jerk

Start @ 60% of Clean and Jerk and Build to heavy for the day.

Conditioning

"Strength and Honor"

For Time:

3:00 AMRAP/1:00 Rest

400m Run

-Max Clean & Jerks in remaining time

*Continue until 30 Clean and Jerks are complete

Barbell: 80/55kg

Score: Time

Time Domain: 15:00–19:00

Time Cap: 24:00 (6 Sets)

Stimulus: Heavy Barbell Conditioning / Run Under Fatigue / Power Output

RPE: 8/10

Primary Objective: Average 6+ Clean & Jerks per round

Secondary Objective: Maintain sub-2:00 run pace each interval

RX+:

Barbell: 102/70kg

Level 2:

Barbell: 70/45kg

Level 1:

300m Run

Hang Power Cleans 43/30kg

Mobility

PRVN Mobility #3

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00 Child’s Pose

1:00/1:00 Wall Figure 4 Stretch

Optional Accessories

4 Sets

10 Behind the Neck Strict Press @ 55-60% of 1RM Strict Press

15 Seated Barbell Calf Raises, Choice on Loads

15 Wall Tibalis Raises