Thursday June 25th

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 + Front Squat
Rest 15 sec
Squat Clean + 2 Split Jerks (1st Rep Pause in Dip, 2nd Rep Pause in Catch, 3rd Rep @ speed and tempo)
Rest 15 sec
2 x Squat Clean + Split Jerk

Strength
Weightlifting: Squat Clean and Jerk
Every 2:30 x 4 Sets
3 x (1 Squat Clean + 1 Split Jerk)

Starting at 75% of 1RM Clean and Jerk and building across all four sets to a heavy triple for the day. Athletes may drop the bar between reps for a quick reset before the next squat clean. This is a traditional heavy triple, not touch-and-go; the priority is a strong, consistent position on every rep, not speed through the set. The jerk should be a committed drive and split, not a press-out. Build with intention and arrive at a true heavy triple by the final set.

Modifications:
Level 1: Work from the hang position if pulling from the floor creates positional breakdown; reduce starting percentage to 65-70% and build to a moderate-heavy triple that maintains quality across all four sets.
Hotel Gym / Travel: Dumbbell squat clean and press, 4 sets of 3, building to the heaviest load that allows a strong catch and locked-out overhead position.

Primer
Adjust loads down from the heavy triple for the day before beginning.
2 Sets at Working Loads, practicing cycling and transitions:
3 Touch-and-Go Power Cleans
3 Thrusters
3 Push Jerks
Rest :30-:45 between sets.


Use this to confirm barbell load and cycling rhythm before "Shocker" begins.

Conditioning
"Shocker"
For Time:
7 Rounds
7 Power Cleans
7 Thrusters
7 Push Jerks
Time Cap: 14:00
Score = Time
Barbell: 95/65lb (43/30kg)

[Shocker: Levels]

Level 2:
7 Rounds
7 Power Cleans
7 Thrusters
7 Push Jerks
Barbell: 75/55lb (34/25kg)


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Level 1:
7 Rounds
7 Hang Power Cleans
5 Thrusters
5 Push Jerks
Barbell: 65/45lb (30/20kg)

Masters 55+:
7 Rounds
7 Power Cleans
7 Thrusters
7 Push Jerks
Barbell: 75/55lb (34/25kg)

Hotel Gym / Travel:
7 Rounds
7 Dumbbell Power Cleans
7 Dumbbell Thrusters
7 Dumbbell Push Jerks
Dumbbells: 50/35lb (22.5/16kg) or heaviest available

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goals: 9:00-12:00
Stimulus: Barbell Cycling
RPE: 8.5/10

Primary Objective: Unbroken movements within each round with only a small, composed transition break between movements.

Secondary Objective: Consistent round splits from round one through round seven, no significant blowup in the middle rounds.

Workout Strategy

This workout is a barbell cycling test, and the bar is in your hands from the first power clean to the last push jerk of round seven. The power clean is your reset between rounds; make sure the hips load and extend fully before you pull. The thruster should flow directly from the last clean, with a quick stand, reset and then move into the Thrusters or drop the last clean and then perform a squat clean thruster. Use the momentum on each thruster, breathe at the top of the lockout, and keep moving. The push jerk closes each round and needs to be a true jerk, a sharp dip, drive, and receive, not a push press or a grind. Athletes chasing the 9:00-11:00 window should be targeting unbroken sets on all three movements with a deliberate breath or two between stations. Athletes in the 11:00-12:00 range should plan to break once per movement per round by the later rounds, always before failure rather than after. Do not sprint round one. Set a pace that feels sustainable through round three and commit to it. The athletes who hold back early will be the ones accelerating in round six and seven when others are standing over the bar waiting to breathe.

Modifications / Adjustments
Power Cleans: Reduce load / hang power cleans to shorten range of motion
Thrusters: Reduce load / front squat to push press as two separate movements if needed
Push Jerks: Reduce load / push press / split jerk if preferred catch position

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