MONDAY LIFT

General Prep

2 Sets:

1:00 Ski / Bike

:30 Kettlebell Dead-Bugs

:20/:20 Side Plank

10/10 Single Leg Glute Bridge

:30 Glute Bridge Hold

Specific Prep

Barbell @ light Loads

- 3 Deadlifts to Knee

- 3 Full Deadlifts (controlled eccentric and light tough to the floor)

- 8 Russian Kettlebell Swings

Barbell @ moderate loads

- 4 Full Deadlifts (controlled eccentric and light touch to the floor)

- 8 Russian Kettlebell Swings

Then build to working Loads on the Kettlebell and Barbell

Deadlift

Every 90 seconds x 6 Sets

4 Deadlifts + 10 Russian Kettlebell Swings

Deadlifts @ 70%

Kettlebell Swings: 24/20kg

Conditioning

For Time

10 Rounds

5 Chest to Bar Pull-Ups

1-2-3-4-5-6-7-8-9-10 Hang Power Cleans

5 Bar Facing Burpees

Level 1. Banded Strict Pull Ups

Barbell: 60/40kg

Goal: 10:00-15:00 minutes

Time Cap: 17 minutes

Stimulus: High-skill barbell cycling under fatigue with gymnastics interference

Workout RPE: 9/10

Primary Objective: Maintain technical consistency on Hang Power Cleans as volume increases

Secondary Objective: Keep chest-to-bar sets controlled to preserve grip and breathing