Eight rounds of clean + press, front squat, swing. One movement per minute. The minute is a rest timer, not a race — work for about thirty seconds, then stand there.
Today is a
Top weight, full reps. Run the week heavy, then light, then medium.
Your heavy-day bells
Press
Front squat
Swing
How to run it
Pick the press bell off your weaker side. One honest set of strict presses should give you 7 or 8 clean reps. Use that bell on both sides.
Re-clean every press. Four cleans and four presses a round, sixteen presses a side by the end. The clean practice is the point.
Stop a set the moment a rep slows. Leave two or three in the tank every minute.
Light day is not optional. Pressing three days a week only works if two of them aren't hard.
Go up a bell on the press when all eight rounds on the heavy day feel like a 7 out of 10. Add load, never reps.
Squat and swing progress on their own schedule. Don't tie them to the press.