Wednesday April 15th

General Prep and Mobility
2:00 Cardio Choice
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:15 Hand to Hand Wrist Circles
:15 Alternating Arm Swings
:15 Back Slaps
10 Alt Scorpions
10 Alt Iron Cross Stretch
10 Down Dog to Up Dog
10 Down Dog Alternating Toe Touches
Specific Prep
2 Sets
6 Tall Muscle Cleans
8 Bradford Press with Lockout
10 Behind the Neck Elbow Punch Throughs
8 Scap Pull-Ups
6 Bar Kip Swings
4 Hanging Knee Raises
Primer for the Workout
3 Pos Power Clean + Split Jerk (Pause in the Catch and in the Recovery)
5-7 Box Assisted Kip Swings (Developing better tension)
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Add Loads
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3 Power Clean + Push Jerks @ light load
3 Kipping Knees to Chest or Toes to Target or Alt Toes to Bar
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3 Power Clean + Push Jerks @ moderate load
3 Toes to Bar
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Build to final load on the bar, then strip weight and have weight jumps set and ready for the workout.

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“Doc Ock”
For Reps
5 Sets:
2:00 AMRAP
22-20-18-16-14 Toe to Bar
Max Clean and Jerk
Rest 2:00 b/t sets

Set 1: 135/95lb, 61/43kg
Set 2: 155/105lb, 70/48kg
Set 3: 185/125lb, 84/57kg
Set 4: 205/135lb, 93/61kg
Set 5: 225/155lb, 102/70kg

If you are unsure on weights base it off thiese
Suggested %
Set 1: 50%
Set 2: 60%
Set 3: 70%
Set 4: 75%
Set 5: 80%

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Level 2
2:00 AMRAP
15 Toes to Bar
Max Clean and Jerk
Rest 2:00 b/t Sets
Set 1: 95/65lb, 43/29kg
Set 2: 115/75lb, 52/34kg
Set 3: 135/95lb, 61/43kg
Set 4: 155/105lb, 70/48kg
Set 5: 185/125lb, 84/56kg

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Level 1
2:00 AMRAP
15 Hanging Knee Raises
Max Hang Power Clean + Push Press (light, consistent load across all 5 sets -- 50-60% of 1RM)
Rest 2:00 b/t Sets


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Masters 55+
2:00 AMRAP
15 Toes to Bar or Kipping Knees to Elbows
Max Clean and Jerk
Rest 2:00 b/t Sets
Set 1: 75/55lb, 34/25kg
Set 2: 95/65lb, 43/29kg
Set 3: 115/75lb, 52/34kg
Set 4: 135/95lb, 61/43kg
Set 5: 155/105lb, 70/48kg
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Goal: 28-36 Total Clean and Jerks (i.e. 10-8-6-6-4)

Primary Objective: Get through the Toes to Bar efficiently and consistently across all 5 sets to maximize time on the barbell. The T2B is a buy-in to the barbell and the total volume here of 90 Toes to Bar over the course of this workout for our Level 3  athletes will be substantial. Those in the level 2,1,masters side, there are still 75 reps of a midline component here that will need to be managed effectively here with the goal of getting to the barbel with at least 45 seconds on each set.

Secondary Objective: Accumulate as many Clean and Jerks as possible in the remaining time, particularly in Sets 1-3 where the load is manageable. Sets 4 and 5 will naturally yield fewer reps, that is expected and by design. The goal is to hit quick singles throughout with the expectation of around 10 reps down to 2 reps in the final window.

RPE: 9/10, Benchmark Test
Stimulus: Gymnastics Capacity / Barbell Cycling Under Fatigue

Workout Strategy
-Toes to Bar: Break early and break smart. Unbroken 20 reps sounds appealing in Set 1 and becomes a liability by Set 3. A 10-10 or 7-7-6, or even a 6-5-5-4 split that stays consistent across all 5 sets is worth more than blowing up in the first two rounds. Get off the bar with your grip and your lungs intact.
- Clean and Jerk : In Sets 1 and 2, the load should feel light enough to make sure you are keeping the reps very quick. Target 8+ reps on the first 2 bars. In Sets 3-4, shift focus to more controlled time between reps with a quick drop, reset, breathe, then go. In Set 5, the goal is simple: get up to the bar, have a quality set-up and try to get 2-4 reps here to finish.
- Rest 2:00: Use it. Shake out the hands, breathe, load the next bar if needed, and get mentally ready for the next set.

Movement Modifications / Adjustments
- Toes to Bar: Sub Alt Toes to Bar or Knees to Elbow for athletes building T2B capacity. Sub Hanging Knee Raise for athletes with limited lat strength or grip. Sub GHD Sit-Ups or Abmat Sit-Ups for those that cannot hang from the rig.
- Clean and Jerk: Sub Hang Power Clean or Push Press for the Clean and Jerk. Can adjust to Dumbbell Clean and Jerk for those with front rack limitations, or adjust to just cleans for those that cannot go overhead.

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