11/28/22

– Barbell Loading: Should not exceed 70% of your 1RM Bench or Overhead Squat. Reduce the loading if needed. Athletes can use multiple barbells or 1 barbell for all 3 movements.

– Workout Note: Barbell should be taken from the floor for the power cleans and overhead squat. The barbell should be taken from a rack for the overhead squat.

– Score: Total time it takes to complete the workout. If capped, add 1 second for every missed rep.

– The power cleans are likely going to be the easiest movement for athletes to grind through. Singles or small sets will work great here.

– The bench press is likely to hold up some athletes quite a bit. Going small sets right from the start is likely the most sustainable way to go here. Some options could be 3’s & 2’s, 4’s, 5’s, or 8-7-5. If you have the ability to go for bigger sets, let’s do it.

– The overhead squat is another movement the is likely to hold up some athletes quite a bit as well. We can aim for bigger sets than our bench press but we still may need more than just 2 sets here. Some options could be 8-7-5, 7-5-4-4, or 6-5-4-3-2.