WEDNESDAY

Warm-Up:

3 Sets, For Quality

30 second Double Under or Double Under Practice

10/10m Lateral Band Walk

10/10m Banded Monster Walk

8 Romanian Deadlifts

4 Tall Muscle Cleans

4 Tall Power Cleans

Strength

Back Squat

Every 3:00 minutes, 5 Sets

1 x 4 @ 77%

1 x 4 @ 80%

1 x 3 @ 82%

1 x 3 @ 85%

1 x 2 @ 87%

Percentage is based on your 1-rep max Back Squat

Rest as needed between sets

Conditioning

“LuSyd Dreams”

9:00 minute AMRAP

1-2-3-4... Power Clean, 92.5/65kg

10 Toes to Bar

25 Double Under’s

Optional Accessories

2-3 Sets, For Quality

10 Supine Grip Bent Over Barbell Rows

Rest 1:00 minute

7 Bicep Reverse Curls + 7  Dumbbell Hammer Curls + 7 Dumbbell Curls

Rest 1:00 minute

-Max Effort Chin Over Bar Hold

Rest 2:00 minutes between sets