Burn Block:
“Clean Flow” – 20-Minute Aerobic Prep for Clean Cut
Goal: Groove mechanics and build aerobic base without accumulating fatigue. Stay smooth, nasal-breathing, conversational pace.
⏱ AMRAP 20 Minutes (Zone 2 effort):
6 Dumbbell Hang Power Cleans (light to moderate, controlled cycling)
6 Tempo Push-Ups (2 sec down, pause at bottom, push up fast)
8 Air Squats or Goblet Squats (light DB, active hip extension)
6 Ring Rows or Incline Push-Ups (optional substitute or second push variation)
30 seconds Easy Row or Bike
6 Tall Muscle Cleans with Empty Bar or PVC (bar path & footwork focus)
Boost Block:
“Clean Cut” (Custom Benchmark)
For Time:
21-15-9
Power Cleans (115/85#)
Hand-Release Push-Ups
Build Block:
deadlift 5-5-5-5-5;
push press 5-5-5-5-5
New episode of the Catalyst podcast! Listen here, or subscribe on your favourite player:
Want to get our book, The Catalyst Method, for free? Click here to download.