Wednesday February 4th

General Prep
2 Sets: for Quality
6/6 Kettlebell Halo
6/6 Kettlebell Windmill
6 Up Dog to Down Dog Pike Push-Up
10 Hollow Rocks
10 Alternating V-Ups
Specific Prep
3 Sets:
6 Tall Muscle Cleans
6 Bradford Press with Lockout
:20 Behind the Neck Elbow Punch Throughs
6 Bar Kip Swings
4 Strict Knee Raises
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Barbell to Rack
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Push Press
3 Reps @ 50%
3 Reps @ 55-60%
3 Reps @ 60-65%
Then Working Loads on the Barbell

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Strength
Push Press

Every 2:30 x 4 Sets
Set 1: 5 Reps @ 70%
Set 2: 3 Reps @ 75%
Set 3: 3 Reps @ 81%
Set 4: 3+ Reps @ 85%

% is Based on 1RM Push Press

Goal: 5-8 Reps for max set

L3,L2, Masters 55+: As prescribed
L1: Adjust to 4-6 Push Press at 6-8 RPE across

Modifications:
- Strict Press or Dumbbell Push Press or Strict Press
- Alternatively Move to Incline Bench Press or Dumbbell Incline Bench Press

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Primer for workout
3 Power Clean and Jerks, Light Loads

3-4 Kipping Knees to Chest

3-4 Building Toes to Target / Toes to Bar

3 Power Clean and Jerks @ Working Loads

3 Toes to Bar / Mod for the Day
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workout

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"Open 13.4"
7:00 AMRAP
3-6-9-12.....
Clean and Jerk
Toes to Bar
Barbell: 135/95lb, 61/43kg

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Level 2:
7:00 AMRAP
3-6-9-12.....
Clean and Jerk
Toes to Bar
Barbell: 95/65lb, 43/30kg

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Level 1:
7:00 AMRAP
3-6-9-12.....
Hang Clean and Press
Knee Raises
Barbell: 45/35lb, 20/15kg

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Masters 55+:
7:00 AMRAP
3-6-9-12.....
Clean and Jerk
Toes to Bar

Barbell: 75/55lb, 34/25kg

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Goal: Advance well past the 15s

Stimulus: Ascending barbell cycling and midline stamina under a tight time constraint
RPE: 9/10

Primary Objective: Maintain efficient barbell cycling without missed reps
Secondary Objective: Keep toes-to-bar in controlled, repeatable sets to protect grip and breathing

Workout Strategy

Open 13.4 is a short, aggressive test where pacing discipline determines how far you climb the ladder. Early rounds should be fast, but not frantic, use smooth singles on the clean and jerk with quick transitions to avoid grip and shoulder blow-up. Look to maintain good sets on the toes to bar with the need to break coming in round 9 or later.  As the reps climb, efficiency becomes the separator. Focus on staying close to the bar and maintaining efficient clean cycling while hitting quick transitions into the next round.

Movement Modifications / Adjustments
- Clean and Jerk: Reduce Load / Adjust to Power Clean + Push Jerk / Move to Alternating Dumbbell Clean and Jerk
- Toes-to-Bar: Reduce Reps / Adjust to Toes to Target, Alt Toes to Bar or Knee Raises / Move to Hanging Leg Raises or V-Ups

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