In part 1, This is the first week of our 8-week PowerBuilding Cycle. This cycle incorporates ten lifts and alternates between hypertrophy-focused (higher rep) and absolute strength-focused (lower rep) weeks, ensuring balanced development.  Sets of 12 reps should be completed unbroken without dropping the bar. A rough estimate of where you might complete these reps is at 55-65% of your 1RM power clean.  In part 2, We're adding one rep every round in this 8-minute AMRAP. Be mindful to not come out at too quick of a pace. The first 4-5 rounds move really quickly, then you hit rounds 5 & 6 and the previous volume could easily impact your pace.

Score: Rounds + Reps

Target Score: 6-9 Rounds 

Stimulus: Moderate-Heavy Loading

Power Cleans: Choose a moderate-heavy weight that allows you to work through steady singles. This is a great opportunity to see how heavy of a barbell you can handle. 

Burpee Box Jumps: Note these are burpee box jumps, NOT burpee box jump overs. Ensure your knees and hips reach Full Extension at the top. 

Float the Bar

We're focusing on timing the full extension of the hips and legs before recruiting the arms to pull. The lower body ""push"" phase of the movement is where athletes will generate maximum power. This power is only effectively transferred if athletes are patient in recruiting the arms for the pull or press until after the lower body push phase is completed. If executed correctly, the bar should "float" in space for a moment. In that moment, the athlete then moves into the pull or press phase.

Be diligent early on to not work too quickly and burn out when you get to the larger sets. Be disciplined and paced during your reps but quick and efficient with your transitions to save the most time without additional effort. 

When you get to the round of 5 or 6 this might switch and your reps become faster and your transitions slow to gather your breath a bit.

POWER CLEANS

Reduce Loading/Reps 
Hang Power Cleans 
Sub Dumbbells (50/35)s
Light-Moderate Deadlifts (225/155)

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BURPEE BOX JUMPS

Reduce Box Height
Burpee Box Step-Ups
Burpees Only
Box Jumps Only

It will flow best for athletes to have their own barbell today.  For the burpee box jumps athletes can share boxes, and use both sides of the box alternating their jump on the box.