Friday August 7th

Best wishes to Julia as she heads off college.
We'll miss you! 

General Prep
2:00 Cardio Choice
10/10 Hand to Hand Wrist Circles
20 Alternating Arm Swings
10 Back Slaps
10 Bend and Bow
:15/:15 Crossbody Lat Stretch

Specific Prep
2 Sets, For Quality
6 Tall Muscle Cleans
8 Bradford Press w/ Lockout
10 Behind the Neck Elbow Punch Throughs
8 Barbell Good Mornings
3 Barbell Squat Jumps

Barbell Primer
Clean Lift Off + Slow Pull Power Clean + Low Hang Power Clean
Rest 15 sec
Power Clean + 3 Split Jerks (1st Rep Pause in Dip, 2nd Rep Pause in Catch, 3rd Rep @ speed and tempo)

Weightlifting: Clean and Jerk
Take 20:00 to Establish a 1RM Clean and Jerk

This is the culmination of the clean and jerk cycle. The goal here is a clean, technical lift at the absolute top end of capacity, not a grind. Every attempt should look snappy and confident, with tension and quality positions from the floor through the catch. Athletes should build methodically and arrive at their top attempts with one or two lifts left in the tank, not chasing a number that requires a compromised position to hit. If the lift does not look like something worth counting, the load is too heavy. Keep attempts crisp, keep the bar moving efficiently, and trust the work that has been put in over this cycle.

Modifications:
Level 1: Every 3:00 x 5 Sets: 3 Hang Power Cleans + Split Jerk, working on building form and capacity here rather than chasing loads.
Hotel Gym / Travel: Every 3:00 x 5 Sets: 5/5 Single Arm Dumbbell Hang Clean and Split Jerks. This is good practice to work on development of precision and odd movement patterns keeping the movement of the foot and arm pressing overhead in a contralateral position.
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Primer

Adjust to working loads.

1 Round at Workout Pace:
6 Deadlifts
4 Hang Power Cleans
2 Push Jerks

Use this to confirm barbell load and transition timing before "DT" begins.

Conditioning
"DT"
For Time
5 Rounds
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Time Cap: 12:00
Score = Time
Barbell: 155/105lb (70/48kg)

Level 2:
For Time
5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Barbell: 115/75lb, 52.5/34kg

Level 1:
For Time
5 Rounds:
9 Deadlifts
7 Hang Power Cleans
5 Push Jerks
Barbell: 75/55lb, 34/25kg

Masters 55+:
For Time
5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Barbell: 95/65lb, 43/30kg
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Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goals: 5:00-10:00
Stimulus: Barbell Conditioning / Grip and Forearm Pump
RPE: 9.5/10

Primary Objective: Complete each round in under 2:00, staying connected to the bar through every transition.

Secondary Objective: Maintain unbroken push jerks every round; breaking here creates the largest loss of time in the workout.

Workout Strategy

This is a re-test, and that means athletes should walk in with a real plan, not a general intention to go harder than last time. Review week 1 times, note where the wheels came off, and approach today with a smarter strategy built on the fitness that has been accumulated since. The standard approach: complete 11 deadlifts unbroken, then pull the 12th directly to the hip and transition immediately into the hang power cleans. Aim for 8 unbroken or a 5+3 split on the hang power cleans, then pull the 9th rep to the shoulder and go directly into all 6 push jerks unbroken. The push jerk is non-negotiable; any break on the jerk costs more time than anywhere else in the round. Athletes who go out in sub-1:30 rounds in round one will pay for it in rounds four and five. The athletes who respect the load, stay connected, and keep the push jerks clean from start to finish are the ones who land in the 5:00-8:00 window where this workout is meant to be done.

Modifications / Adjustments
Deadlifts: Reduce load before reducing reps / Romanian Deadlifts if lower back is compromised / Move to hex bar deadlifts
Hang Power Cleans: Reduce load before reducing reps / Adjust to Dumbbell Hang Power Cleans
Push Jerks: Reduce load before reducing reps / Push Press / Dumbbell Push Jerks

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