Friday August 28th

General Warm-Up
2:00 Cardio Choice (Row Ideally)
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2 Sets:
8 Behind the Neck Elbow Punch Throughs
10 Hand to Hand Wrist Circles
8 Back Slaps
10 Alternating Arm Swings
:20 Down Dog Toe Touches
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2 Sets (Priming the Pull and Overhead):
5 Barbell Good Mornings
5 Tall Muscle Cleans
3 Barbell Squat Jumps
3 Behind the Neck Push Press

Specific Barbell Prep
3 Clean Lift Offs @ empty barbell (Focusing on Lat Engagement, Bar Path)
3 Low Hang Power Cleans @ empty barbell (Focusing on Hip Contact, Aggressive Pull)
3 Split Jerks @ empty barbell (Focusing on Footwork, Front Foot Flat in Catch)
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2 Sets: Empty, Then Light Loads
1 Clean Deadlift + 2 Low Hang Power Cleans + 1 Split Jerk (Confirm catch position and 2-second pause before adding load)


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Weightlifting: Clean and Jerk
Every 2:00 x 6 Sets
1 Clean Deadlift + 2 Low Hang Power Cleans + 1 Split Jerk

Pause 2 seconds in the catch of the Split Jerk before returning to center each set.

% based on limiting movement. Start at 65% and build across the six sets as mechanics and confidence allow. The complex is designed to develop positional awareness in the pull and reinforce stability overhead, not to chase a heavy number.

Loading Notes:
- Anchor percentage to the limiting movement (Power Clean or Split Jerk); athletes with a significant discrepancy between the two should use the lower number as their ceiling.
- Build from 65% across the six sets, with modest jumps of 2-5% where mechanics remain clean and the 2-second pause in the catch is genuine, not rushed.

Points of Performance:
- Clean Deadlift: Tension built from the floor with the lats engaged and the hips and shoulders rising at the same rate, no jerking the bar off the ground and no early arm bend.
- Low Hang Power Clean: Bar staying close through the hip crease, an aggressive pull and fast elbows into the catch, and a receiving position that is consistent and reproducible across both reps.
- Split Jerk: A vertical dip and drive with the torso upright, an aggressive punch into the overhead position, and a deliberate 2-second pause with the front foot flat and the back knee bent and underneath the torso before stepping back to center.

Modifications:
- Level 1: Every 2:00 x 6 Sets, 1 Clean Deadlift + 2 Low Hang Power Cleans + 1 Push Press or Push Jerk at a load that allows full positional control; prioritize mechanics over load and hold the pause in the receiving position every set.
- Hotel Gym / Travel: Every 2:00 x 6 Sets, 3 Dumbbell Romanian Deadlift + 3 Low Hang Dumbbell Power Cleans + 3 Dumbbell Push Press, using weights that are available.

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Conditioning
"Inner City Pressure"
For Time
500/450m Row
15 Clean and Jerks
500/450m Row
12 Clean and Jerks
500/450m Row
9 Clean and Jerks

Time Cap: 15:00
Score = Time

Barbell: 135/95lb (61/43kg)

Level 2:
For Time
500/450m Row
15 Clean and Jerks
500/450m Row
12 Clean and Jerks
500/450m Row
9 Clean and Jerks
Barbell: 115/75lb (52/34kg)

Level 1:
For Time
400/350m Row
12 Hang Clean and Jerks
400/350m Row
9 Hang Clean and Jerks
400/350m Row
6 Hang Clean and Jerks
Barbell: 75/55lb (34/25kg)

Masters 55+:
For Time
400/350m Row
15 Clean and Jerks
400/350m Row
12 Clean and Jerks
400/350m Row
9 Clean and Jerks
Barbell: 95/65lb, (43/30kg)
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Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goals: 8:00-12:00
Stimulus: Barbell Cycling
RPE: 9/10

Primary Objective: Barbell cycling mechanics and efficiency across all three sets.
Secondary Objective: Complete each set of clean and jerks averaging 1:00-1:20 per set, targeting 3:00-4:00 of total working time on the barbell across the whole workout.

Workout Strategy
- The row is a controlled, strong pace throughout, not a sprint; athletes who redline on the first 500m will arrive at 15 clean and jerks with legs that do not want to cooperate, so treat each row as a deliberate setup for the barbell that follows.
- Target a touch-and-go opener on the set of 15 to establish rhythm and efficiency, then settle into fast, confident singles for the remaining reps rather than grinding through a deteriorating cycle.
- On the set of 12, the row before it should feel more manageable; this is the round where athletes who managed round one well can start to push slightly and close the gap on their goal time.
- On the final set of 9, consider flipping the strategy: open with a few fast singles to build into the set and finish with a touch-and-go cluster if the legs and lungs are there; this is where the workout is won or lost.
- Every transition off the rower onto the barbell should be deliberate but not slow; stand up, take one breath, get the hands on the bar.

Points of Performance
- Row: Long, powerful drive with a strong leg push, maintaining a consistent stroke rate rather than spiking effort at the start of each interval.
- Clean and Jerk: Bar staying close to the body through the pull, an aggressive turnover into the catch, and a strong, deliberate jerk with full lockout overhead before the bar returns to the floor.

Modifications / Adjustments
- Row: Reduce distance / 400m Run / 30/22 Calorie Bike / Ski Erg at equivalent distance
- Clean and Jerks: Reduce load before reducing reps / Hang Power Clean + Push Jerk or Press / Dumbbell Clean and Jerk at equivalent effort

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