Friday May 8th

2 Sets:
10 Bend and Bows
10 Alternating Overhead Tricep / Lat Stretch
6 Box Step-Ups + 6 Crossover Box Step-Overs
8/8 Banded Shoulder External Rotations
8/8 Banded Shoulder Internal Rotation
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Specific prep

3 Clean Grip Deadlifts (Empty Barbell From Mid-Shin)
3 Low Hang Muscle Cleans
3 Low Hang Power Cleans
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Add Loads (light / warm-up)
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3 x (1 Clean Grip Deadlift + Low Hang Power Clean)
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Then ... Take 3-4 Sets (5 minutes) to build to starting loads on the bar.
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Strength
Every 2:00 x 5 Sets:
2 x (Clean Grip Deadlift + Low Hang Power Clean)
*Rest 10 seconds between reps within each set
Start at 70% of 1RM Clean and build to a heavy for the day across all five sets. The Clean Grip Deadlift is a controlled, deliberate pull from mid-shin that builds tension and sets bar path. The Low Hang Power Clean should fire from a strong hip position with a fast turnover into the front rack. The goal on every catch is aggressive footwork that mirrors a squat clean receive (elbows up, chest tall, and confidence in the stand).
Modifications:
Level 1: 2-4 Hang Power Cleans at moderate loads, working on front rack turnover and receiving position rather than building to a heavy load
Hotel Gym / Travel: Dumbbell Hang Power Clean: Every 2:00 x 5 Sets complete 5-8 Dual Dumbbell Low Hang Power Cleans, For Load.
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PRIMER
2 Sets at working pace:
3 Power Cleans @ working load
3/3 Single Dumbbell Deficit Push-Ups (yes one hand on dumbbell for 3, other hand on the dumbbell for 3 more)
6 Single Dumbbell Box Step-Overs @ working weight and height
Use this to confirm Power Clean loading, push-up setup, and box step-over variation before "Blackbird" begins

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"Blackbird"
For Reps
4 Sets:
3:00 AMRAP / 1:00 Rest
3 Power Cleans
3/3 Single Dumbbell Deficit Push-Ups
9 Single Dumbbell Box Step-Overs
Score = Total Reps
Box Height: 24/20in
Barbell: 155/105lb, 70/48kg
Dumbbell: 1 x 50/35lb, 22/15kg

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// SCALING TIERS
LEVEL 2
4 Sets:
3:00 AMRAP / 1:00 Rest
3 Power Cleans
3/3 Single Dumbbell Deficit Push-Ups
9 Single Dumbbell Box Step-Overs
Barbell: 135/95lb, 61/43kg
Dumbbell: 1 x 35/25lb, 15/11kg
Box Height: 24/20in

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LEVEL 1
4 Sets:
3:00 AMRAP / 1:00 Rest
3 Hang Power Cleans
6 Elevated Push-Ups
9 Dumbbell Box Step-Overs (bodyweight or light dumbbell)
Barbell: 75/55lb, 34/25kg

Box Height: 20/16in (if available)

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MASTERS 55+
4 Sets:
3:00 AMRAP / 1:00 Rest
3 Power Cleans
3/3 Single Dumbbell Deficit Push-Ups
9 Single Dumbbell Box Step-Overs
Barbell: 115/75lb, 52/34kg
Dumbbell: 1 x 30/20lb, 14/9kg
Box Height: 20in
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OBJECTIVES, STIMULUS & STRATEGY

GOALS
2+ Rounds (36 Reps) Per Set
STIMULUS
Posterior Chain / Upper Body Horizontal Press
RPE
8/10
PRIMARY OBJECTIVE
Complete ~2 full rounds per set, roughly one minute per round, and hold that standard across all four intervals.
SECONDARY OBJECTIVE
Consistent rep totals across all four sets, meaning the output in set four should mirror the output in set one.
Workout Strategy
"Blackbird" is a cyclical triplet that rewards athletes who find and protect their rhythm from the first interval. The Power Cleans are meant to be quick singles or even some touch-and-go sets from the start. The Single Dumbbell Deficit Push-Ups are the horizontal pressing challenge in the triplet and should be completed unbroken for all four sets. If an athlete cannot hold unbroken sets, reduce the dumbbell height or come off the deficit before scaling the rep count. The Single Dumbbell Box Step-Overs are where the work is managed, move steady, breathe on the step, and arrive at the barbell ready to hit the next three cleans with intention. The 1:00 rest between sets is meaningful. Use it to reset the hands, take controlled breaths, and lock in the plan for the next interval before the clock starts. Athletes who are consistent across all four sets have done their job today.
Movement Modifications
Power Cleans: Reduce load as first adjustment / Hang Power Clean / Dumbbell Hang Power Clean
Single Dumbbell Deficit Push-Ups: Remove the deficit and perform standard Push-Ups as first adjustment / Knee Push-Ups / or Elevated Push-Ups
Single Dumbbell Box Step-Overs: Reduce load as the first adjustment / box height as the next adjustment / Bodyweight Box Step-Overs

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