WEDNESDAY

Specific Prep

2 min Machine

20 Banded Face Pulls

15 Banded Pull-Aparts

10 Banded Pendlay Rows

5 Yoga Pushups

10 Banded Pushups

Strength

Take 15 minutes

5RM Bench Press

Coaching Notes, Strategy, and Goals

Goal: Build to 102-105% of 5RM

Stimulus: Absolute Strength

RPE: 9/10 Max Test, Upper Body

Conditioning

Fitness

AMRAP 15:

80 Single-Under’s

12 KB Swings

60 Single-Under’s

9 Hang Power Cleans

40 Single-Under’s

6 Banded Pull-Ups

Performance

AMRAP 15:

40 Double-Under’s

15 KB Swings 24/20

30 Double-Unders

12 Hang Power Cleans 50/35

20 Double-Under’s

9 Pull-Ups

Coaching Notes, Strategy, and Goals

Primary Objective: Complete 4-5 Rounds

Secondary Objective: Maintain Unbroken Double Under’s

Stimulus: Mono Structural Conditioning / Muscular Endurance

RPE: 7-8 / 10