WEIGHTLIFTING: POWER CLEAN
10:00 EMOM
1 Power Clean
Start at 60% of 1RM Power Clean and build each minute to a heavy single for the day. Athletes should be adding load deliberately, not chasing a number at the expense of position. The catch must be locked in and athletic at every percentage. If the pull starts breaking down, hold the load or take a smaller jump rather than grinding through poor mechanics.
STRENGTH: SUMO DEADLIFT
Every 3:00 x 4 Sets
5 Sumo Deadlifts
+
3 High Box Jumps
Complete all four sets between 100-105% of your 5×5 Sumo Deadlift Test Week 2 of the Cycle load. Reps should be touch-and-go or a slight re-brace and reset at the bottom; do not fully release tension between reps. The high box jump is programmed as a superset to drive neural activation and recruitment.
