11032025
11032025
Warm Up
AMRAP5
500m bike
10 air squat
5 pushup down dog
5 scap pull
Followed by BBWU
Skill/Prep
3 Power Clean (Light)
2 Power Clean + 2 Hang Power Clean (Light+)
1 Power Clean + 1 Hang Power Clean (Moderate)
1 Power Clean + 1 Hang Power Clean (Moderate+)
Power Cleans
E30Sx5min (10 sets)
1 Power Clean +
1 Hang Power Clean
rest 2 min
Repeat heavier
Set 1- Moderate
Set 2- Moderate+
Aim to increase both sets 5-10lb today
Conditioning
“Quick Turnover”
AMRAP 14:
12 Dumbbell Front Squat (from the floor, 50/35)
10 Burpee Over Dumbbell
8 Box Jump (24/20)
Athlete Notes
This week, the goal is to move heavier in both E30s intervals — look for 5–10+ lb jumps from last week while maintaining crisp mechanics through both the power clean and hang power clean.
Focus on fast elbows and smooth turnover under the bar as fatigue builds.
In “Quick Turnover,” push to stay unbroken on the dumbbell front squats and control breathing during transitions. The burpees and box jumps should feel snappy and rhythmic — aim to minimize time on the floor or box. The focus today is bar speed, efficiency between movements, and maintaining composure through quick cycles.