1 set:30 jumping jacks20 mountain climbers10 box step-ups (lower box)1 set:10 up-downs20 alternating jumping lunges10 box jumps (lower box)1 set:10 burpees10 box jumps (workout-height box)
On a 10:00 clock:1 power clean1 hang power clean- Build to a heavy set.
- RX -8 rounds for time:5 box jumps (24/30 in)3 power cleans (125/185 lb)
- INTERMEDIATE -8 rounds for time:5 box jumps (20/24 in)3 power cleans (95/135 lb)
- BEGINNER -8 rounds for time:5 tuck jumps3 power cleans (55/75 lb)
- MASTERS 55+ -8 rounds for time:5 box jumps (20/24 in)3 power cleans (95/135 lb)- Athletes may jump or step up onto the box.
2 sets::30 foam roll IT band/leg:30 lacrosse ball roll/foot
8 rounds for time:20-ft broad jump5 double-DB power cleans (35/50 lb)
- Welcome to week six of the 2025 Strength 1 lifting cycle. This is a test week. The goal is to build to a heavy 1-rep clean and jerk.- Aim to complete 6-10 total lifts in the 20-minute window. Any more than 10 reps, and you won't get enough rest between lifts.- Be sure to warm up to at least 50% of your last heavy 1-rep before starting the 20-minute clock.