STRENGTH – SQUAT CLEAN COMPLEX V1
Keep the bar close to the body through every position.
Stay balanced through the full foot.
Be patient from the floor and create speed through the hips.
Fast turnover with active elbows.
Receive every clean in a strong and stable squat position.
Maintain control as you move from floor → low hang → hang → high hang.
Do not release the bar between reps.
Build weight each set, but only while technique and bar speed remain strong.

Key cue: Strong positions → fast turnover → controlled catch.

INTENSITY – SQUAT CLEAN CONDITIONING
Start controlled and establish your pace early.
Keep the Squat Cleans technically sound, especially as fatigue builds.
Focus on a fast and efficient setup between reps.
Make the Burpee Box Jumps smooth and consistent rather than sprinting them.
Use the Row to control your breathing and prepare for the next round.
Avoid going too hard in Round 1 — the goal is to maintain output across all 6 rounds.
Scale the weight before technique starts to break down.

Key cue: Smooth → consistent → repeatable.

COACH'S GOAL FOR THE DAY

Strength: Develop a strong and consistent Squat Clean through multiple pulling positions.
Intensity: Maintain high-quality output for all 6 rounds without redlining early.