Warm Up
Session 1 Total Time:
1 Hour 30 Minutes-1 Hour 45 Minutes (Warm-Up, Accessory Work Included)

3 Rounds:
1:30 Machine
50 Single Unders
15+15m Banded Lateral Side Step (Each Way)
15+15m' Banded Monster Walk (Forward/Backward)
15 Banded Air Squats
-Then-
Warm Up to Squat Clean Weight

Workout
6 Sets:
50-100 Double Under
25/20 Cal Assault Bike / row / bike erg
5 Squat/Power Cleans 225/155
-Rest 1:1 B/T Sets-

Scoring: Time

Athletes Notes

TARGET SCORE
Target Time each set: 3 Minutes 30 seconds
Time Cap each set: 5 Minutes
STIMULUS
This is a faster sprint “ish” type workout with ample rest to allow you to recover

WORKOUT STRATEGY & FLOW

Double unders; These are ideally unbroken throughout

Cardio Machine : This should take about 90 seconds or less each set at moderate/fast pace

Squat /Power Clean: You can build every 1-2 sets or stay at your starting weight based on feel and times each round. The starting weight should take less than 1 minute to hit and be under 70% 1 RM