DOUBLE-UNDER WARM-UP | 8:00
1 set:
10 alternating shoo the turtles
10 calf raises
20 single-unders

1 set:
20 plank shoulder taps
20 mountain climbers
20 single-single-double

1 set:
5 inchworm + push-ups
10 double-unders

1 set:
10 push-ups
10 double-unders

POWER CLEAN & DU WARMUP:

LOADING UP | 7:00
3 sets:
:20 jump rope
2 power cleans

– Rest :30-1:00 between sets and reduce power clean weights

WORKOUT:
Complete as many rounds as possible in 25 minutes of:

• 150 double-unders (scaled: SU)
• 50 push-ups (scaled: banded or knee)
• 15 power cleans (55/85kg)

In 15 minutes find your 1RM overhead squat

Pistol practice:
1. Glute activation
2. Internal hip rotation
3. Couch stretch 1min/side
4. Kb on knee 1min/side x2
5. Plate hold 2 x 5/side
6. Daily scaling options

Deadlift 5-5-4-4-8

In 20 minutes:
Deadlift up to a heavy set of three

Front Squat
5-3-2-5-3-2 reps

Rest day - what did you do?

Find your 5 RTM Back Squat in 15 min!

Technical max means the following standards have to be met in every rep before adding weight:
-Full Range of Motion (Hip crease below the knee)
-Knees tracking toes
-Hips descend back and down
-The bar moves over the mid foot
-Full grip on the bar
-Lumbar curve maintained
-Complete at full knee and hip extension

3 x 12 / arm

AHAFA

Deadlift
4x10 (go by feel)