MONDAY

Warm-Up:

2 Sets, For Quality

30 second Double Under or Double Under Practice

10/10m Lateral Band Walk

10/10m Banded Monster Walk

8 Romanian Deadlifts

4 Tall Muscle Cleans

4 Tall Power Cleans

Strength

Back Squat

Every 2:30 min, 5 Sets

1 x 4 @ 77%

1 x 4 @ 80%

1 x 3 @ 82%

1 x 3 @ 85%

1 x 2 @ 87%

Percentage is based on your 1-rep max Back Squat

Rest as needed between sets

Conditioning “LuSyd Dreams”

Fitness

9:00 minute AMRAP

1-2-3-4... Power Clean

10 Kipping Knees

35 Single Under’s

Barbell, 50/35kg

Perfromance

9:00 minute AMRAP

1-2-3-4... Power Clean

10 Toes to Bar

25 Double Under’s

Barbell, 90/65kg

Goals / Stimulus / Objectives

Goal: Complete 18/13+ Cals 

RPE: 9/10

Stimulus: Pull and Midline Stamina

Primary Objective: Fpush for. 4+ Rounds

Secondary Objective: Complete each set of Double Unders in under 30 seconds.