Friday February 13th

Mobility Prep and Activation
2:00 Cardio Choice
:30/:30 World's Greatest Stretch
5/5 Open Book Thoracic Rotations
:30 Alternating Scorpions
:20 Wrist Circles (each direction)
General Prep
2 Sets: For Quality
6 Romanian Dealifts
6 Tall Muscle Cleans
8 Bradford Press with Lockout
3 Front Squats
3 Push Press
3 Thrusters
10 Deep Lunge Mountain Climbers
Specific Barbell Prep and Primer
w/ light loads on the barbell
2 Sets
Clean Lift Off
Slow Pull Power Clean
Low Hang Power Clean (Below Knee)
Power Clean
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3 Sets x 2.2 Tng Power Cleans
Build to Starting Weights on Power Cleans
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strength Power Clean

Every 3:00 x 4 Sets
2.2.2 Unbroken Power Clean @ 70-85%
*Rest 10-15s b/t doubles

% is Based on 1RM Power Clean

Note that this designates 6 reps done as touch and go doubles. Build to an RPE 9 top set, ideally performing multiple sets at 85%
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“Full Send Valentine”
7:00 AMRAP
7 Power Cleans
7 Thrusters
7 Lateral Burpees over the Bar
Barbell: 95/65lb, 43/30kg

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Level 2:
7:00 AMRAP
7 Power Cleans
7 Thrusters
7 Lateral Burpees over the Bar
Barbell: 75/55lb, 34/25kg

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Level 1:
7:00 AMRAP
7 Hang Power Cleans
7 Dumbbell Thrusters
7 Burpees
Barbell: 45/35lb, 20/15kg
Dumbbells: 2 x 25/15lb, 12/7kg

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Masters 55+:
7:00 AMRAP
7 Low Hang Power Cleans
7 Thrusters
7 Lateral Burpees over the Bar
Barbell: 65/45lb, 30/20kg
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Goal: 4–6+ rounds
Stimulus: High-intensity barbell cycling with burpee interference under a short time constraint
Workout RPE: 9/10

Primary Objective: Keep the barbell moving with efficient cycling and minimal pauses
Secondary Objective: Maintain smooth, consistent burpee pacing to avoid redlining

Workout Strategy

“Full Send Valentine” is a fast, aggressive Open-style sprint where composure is the separator. Power cleans should be quick singles or very short touch-and-go sets to stay crisp and avoid early grip fatigue. Thrusters and Burpees will spike the heart rate, so use the legs efficiently, keeping the torso tall on the thrusters and maintaining a low quick cadence on the burpees. The goal is constant forward motion. Athletes who avoid standing around the bar and keep transitions tight will squeeze out extra reps in the final minute.

Movement Modifications / Adjustments
Power Cleans: Reduce Load / Adjust to Hang Power Cleans / Move to Dumbbell Cleans
Thrusters: Reduce Load / Adjust to Push Press or Front Squats depending on limitation / Move to DB Thrusters
Lateral Burpees: Reduce Reps / Step Over the Bar / Adjust to Standard Burpees

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