MONDAY LIFT

General Warm-Up:

2:00 Cardio Choice

10 PVC Pipe Good Mornings 

10 PVC Pipe Passthroughs

10 PVC Pipe Around the Worlds

:15/:15 Standing PVC Pipe Prayer Stretch

5/5 PVC Pipe Front Rack Stretch

10 Bootstrap Squats

Barbell Warm-Up

High Hang (Hip), Hang (Knee)

3 Reps @ Each Position

- Clean Pull

- Clean High Pull

- Muscle Clean

- Power Clean

- Front Squat

Movement Prep

Then Add Loads to the Floor

4 Sets: Building to 70%

1 Clean Lift Off

1 Slow Pull Power Clean

1 Front Squat

Weightlifting

Power Clean + Front Squat

Every 1:30 x 6 Sets

3+1

Starting @ 70% of Power Clean

Increase to heavy for the day

Level 1

For Time

Every 3:00 x 4 Sets

7/5 Cal Echo Bike

4 Dual DB Front Squats

6 Dual DB Hang Cleans

8 Dual DB Box Step-Ups

Dumbbells: Athletes Choice

Box Height: 24/20in

Conditioning

For Time

Every 3:00 x 4 Sets

9/6 Cal Echo Bike

6 Dual DB Front Squats

8 Dual DB Hang Cleans

10 Dual DB Box Step-Ups

Dumbbells: 22.5/15kg

Box Height: 24/20in

Goal: Complete each set inside the 3:00 window with minimal variance

Stimulus: Unilateral leg stamina, cyclical output, and increasing leg fatigue

RPE: 7.5/10

Primary Objective: Maintain consistent pacing across all four sets

Secondary Objective: Complete the bike in sub :45 on every set