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
Performance
AMRAP 12
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
Level 1.
AMRAP 12
80 Single-Under’s
12 KB Swings
60 Single-Under’s
9 Hang Power Cleans
40 Single-Under’s
6 Banded 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
