In part 1, We are continuing our Linear Progression cycle.   Keep in mind that all our percentages are based on technical failure and not simply completion regardless of mechanics and quality.  Essentially the name of the game with this cycle is that it starts challenging and stays challenging. The challenge only increases due to fatigue, not due to increased load.   In part 2, This workout is a descending ladder of power cleans and hand release push-ups, testing your strength and stamina. The power cleans will challenge your grip and explosiveness, while the push-ups will fatigue your chest and shoulders. Be smart about pacing—break up the push-ups early to avoid burnout and keep moving efficiently. Focus on maintaining good form on both movements to stay consistent and finish strong!

Score | Time to complete work.

Power Cleans | Round of 21 in 2:00 or less, if athletes hit that stimulus they should be on target for the remainder of the workout. 

Hand Release Push Ups | Round of 42 in 2:00 or less, if athletes hit that stimulus they should be on target for the remainder of the workout.

Push the earth away

In the deadlift, push, don't Pull. Remind athletes that the deadlift is a push movement with the legs, not a pulling movement with the back.

The arms and back provide support, but the primary force comes from the legs.

Cue athletes to drive their heels into the ground.

POWER CLEANS

Reduce Loading/Reps 
Sub Hang Power Cleans 
Sub Dumbbell/Kettlebell Hang Power Cleans
Sub Deadlifts

‍

HAND RELEASE PUSH UPS

Reduce Reps 
Regular Push-Ups 
Box Push-Ups 
Dumbbell Bench Press

Athletes should have their own barbells today, be sure the room is spread out enough to ensure while athletes are doing push ups they won't get hit by barbells near.