Weightlifting / Gymnastics Conditioning, Mid-Duration
“Money”
For time, alternating:
Power cleans 10-15-20-25-30
Box jumps 30-25-20-15-10
Weightlifting Strength Development, Open Cycle Wk. 3
Front or Back Squat Clusters
Load: 73% 1RM or 83% 5RM
Goal: 4 sets of 8-rep clusters
After-Hour Accessory Recovery Activities
Spend 12 min on foam rolling, banded distraction, or crossover symmetry