Monday June 15th

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Weekly Preview

Strength
-Monday: Clean and jerk complex across 5 sets, building into a full squat clean and split jerk to reinforce positional consistency and speed under the bar.
-Wednesday: Power snatch cycling at 3 reps every 1:30 across 8 sets, focused on bar path efficiency and consistent receiving position.
-Thursday: 12-minute EMOM alternating between back squats and strict press from the floor, building structural pressing and squatting strength with minimal fatigue overlap between movements.

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Conditioning
-Monday: "The Wolf" - 10-minute EMOM alternating thrusters with max bar muscle-ups. Score is total reps accumulated across all five muscle-up minutes.
-Tuesday: "Catch Me If You Can" - Two sets of running and machine intervals for time, with a target of 11 to 13 minutes per set and a goal of making the second set the fastest.
-Wednesday: "Dream Within a Dream" - 8 sets of 2-minute stations alternating in movement order, pairing double unders, alternating dumbbell snatch, and lateral burpees over the dumbbell.
-Thursday: "Daniels" - 12-minute AMRAP cycling through a wall walk complex, dual kettlebell front rack walking lunge, and toes to bar, targeting 6 to 8 rounds.
-Friday: "The Long Con" - 20-minute AMRAP of deadlifts, American kettlebell swings, dumbbell bench press, and pull-ups, targeting 4 to 5 rounds with consistent pacing.
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Monday
General Warm-Up
2:00 Cardio Choice
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2 x
10 Scapular Pull-Ups
8 Bar Kip Swings
6/6 Single Arm Ring Rows
10 Pause Cossack Squats (2 sec on Each Rep)
5 Inchworm to Hollow (1-2 sec Pause at Extension)

Specific Prep- TOGETHER
3 High Hang Muscle Clean
3 Front Squat
3 High Hang Squat Clean
3 Split Jerk w/ Pause in Dip and Pause in Catch
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3 Hang Muscle Clean
2 Hang Squat Clean
1 Split Jerk w/ Pause in Dip and Pause in Catch
1 Low Hang Squat Clean
1 Split Jerk w/ Pause in Dip and Pause in Catch

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Weightlifting: Clean and Jerk (push jerks are acceptable)
Every 2:30 x 5 Sets:
Power Clean + Hang Squat Clean + Split Jerk
Rest :10-:20
Squat Clean + Split Jerk

Starting at 60-70% of 1RM Clean and Jerk and building to a heavy for the day, ending around 85%. The focus is power through the hips with a fast drive under the barbell into a quality receiving position in the squat with elbows high. Drive up and out of the hole with a tight core. On the jerk, focus on a vertical drive of the torso through the bar before punching through, locking out the arms, and bending the back knee in the catch.

Modifications:
Level 1: Reduce load to a weight that allows clean mechanics across all sets; hang power clean + push press is acceptable if the squat clean is not yet consistent.
Hotel Gym / Travel: Dumbbell power clean + push press complex, building in load across 5 sets.


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Workout Prep / Primer
Move through progressions of the bar muscle-up prior to the EMOM:
Jump into hollow
Jump into hollow, big arch
Jump into hollow, big arch, knees up to bar
Jump into hollow, big arch, knees then hips
Jump into hollow, big arch, knees, hips, turnover

Modifications for workout! 
Kipping Chest to Bar Pull-Up
Kipping Chin Over Bar Pull-Ups
Strict Pull-Ups
Strict Banded Pull-Ups
Jumping Pull-Up with 3-5 second Negative

Use this to confirm bar muscle-up scaling and station assignments before "The Wolf" begins.
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Conditioning

"The Wolf"

10:00 EMOM
Minute 1: 10 Thrusters
Minute 2: Max Bar Muscle-Ups
Barbell: 115/75 lb, 52/34 kg
Score = Total Reps

Level 2:
10 Thrusters at 95/65 lb, 43/29 kg
Max Kipping Chest to Bar Pull-Ups

Level 1:
10 Thrusters at 75/55 lb, 34/25 kg
Max Kipping Pull-Ups or Strict Banded Pull-Ups

Masters 55+:
10 Thrusters at 75/55 lb, 34/25 kg
Max Bar Muscle-Ups / Kipping Chest to Bar Pull-Ups / Kipping Pull-Ups
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Objectives, Stimulus, Workout Strategy and Movement Modifications
Goal: 5+ Bar Muscle-Ups per set, unbroken thrusters across all 5 rounds

Stimulus: Barbell Cycling and High-Skill Gymnastics
RPE: 8/10

Primary Objective: Keep a consistent number on bar muscle-ups across all sets. Athletes who fade by the third or fourth set chose a scale that was too ambitious; consistency is the target, not a big first round.
Secondary Objective: Maintain unbroken thrusters across all sets. The thruster load should feel manageable within the minute so athletes arrive at the bar muscle-up with enough capacity to work.

Workout Strategy

The thrusters are the anchor, not the variable. Athletes need to treat the 10 thrusters as a controlled, efficient block that takes no more than 30-35 seconds, which leaves adequate recovery before they hit the bar for muscle-ups. The biggest mistake in this workout is choose a load that leads to sloppy thrusters, which bleeds energy and disrupts breathing heading into the high-skill piece. Lock in a breathing pattern, drive through the heels on the squat, and use the hip extension to push the bar overhead rather than pressing it out. On the bar muscle-ups, the goal is a consistent number every set, so athletes should land on a rep target in the primer and hold it. It is far better to get 5 clean reps across 5 sets than to get 10 in round one and 2 in round five. Kip timing and the transition over the bar are where reps get lost, so reinforce a powerful kip, a strong pull, and a smooth turnover with the chest leading.

Modifications / Adjustments

Thrusters: Reduce load / dumbbell thrusters / Front Squats or Push Press if athletes are limited by either knees or shoulders
Bar Muscle-Ups: Kipping Chest to Bar Pull-Up / Kipping Chin Over Bar Pull-Up / Strict Pull-Up / Strict Banded Pull-Up / Jumping Pull-Up with 3-5 second negative

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